Professional Documents
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. No part of this book may be reproduced or transmitted in any form by any means graphic, electronic, or mechanical without permission in writing from the publisher. The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice! Consult your physician or health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, or if you are elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk. The author and publisher of this document and their employers make no warranty of any kind in regard to the content of this document, including, but not limited to, any implied warranties of merchantability, or fitness for any particular purpose. The author and publisher of this document and their employers are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document.
Cutting Edge Publishing 51 MacDougal St. Suite 38 New York, NY 10012 USA
Dear Friend, Thank you for purchasing The Secrets to Gaining Muscle Mass Fast! You will be pleased to know that the new edition has been updated with the most current cutting edge training and diet techniques. You will notice that my manual is probably unlike any book youve ever ordered. I decided to use a 3-ring binder because I wanted you to be able to customize it to suit your individual goals. You can arrange the pages in whatever order that works best for you. You can also remove unwanted pages and create your own chapters. I have included a portable folder so you can carry your diet and training pages with you to the gym and the throughout day. In the margin of most pages, you will notice an area to jot down your notes. This is very important. If you stay focused and write down your thoughts and questions as they pop into your head, you will be able to construct your training plan much faster. Before you attempt to begin any program, please make sure that you read and understand the entire manual and all of it's concepts. If you attempt to start the program without fully understanding what you are doing, you will only be hampering your results. Also, make sure that you read the manual faq pages in the manual and on my website. This will answer about 99% of all questions you will have. My personal e-mail address is member@musclegaintips.com. If your question is not answered in the manual or on the faq pages, please email me. Be sure to include your order number in the subject line. I always try to answer all questions within a few hours (usually sooner). By ordering this manual you have already taken a huge step towards your goal it is important that you dont put this aside for later and lose your momentum. Stay focused. You know what you want, just go and get it. Lets get to work,
Anthony Ellis
Copyright 1999, 2000 Cutting Edge Publishing. All Rights Reserved. No part of this book may be reproduced or transmitted in any form by any means graphic, electronic, or mechanical without permission in writing from the publisher. The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice! Consult your physician or health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, or if you are elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk. The author and publisher of this document and their employers make no warranty of any kind in regard to the content of this document, including, but not limited to, any implied warranties of merchantability, or fitness for any particular purpose. The author and publisher of this document and their employers are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document.
E l l i s
A Word on Consistency
O.K., so you want the secret to gaining muscle mass fast? Well, here it is: CONSISTENCY. You can have the best diet, the best training schedule, join the best gym that has the best equipment, but without consistency its all worthless. Over the past two years, Ive talked to hundreds of people who have successfully transformed their physique. Though most of them trained in totally different ways, there was one common denominator that appeared throughout each success story: Day in and day out, they followed their pre-determined plan, consistently, without fail. There are many paths to your goal, but you will never reach it unless you consistently put one foot in front of the other. You must find the determination and drive within yourself to see this through. If not now, then when? You will not be on this program for the rest of your life only a few months! So, try to look at it as a short-term challenge. In the grand scheme of your life, can you afford a slight inconvenience to create a fantastic physique or will you continue to be an "average Joe" for 80 more years? Which sounds more inconvenient to you? It is time for you to make a stand, and I will show you how. This manual is my helping hand to all skinny hardgainers out there who are unhappy with their bodies. Now, you have a choice.
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TABLE OF CONTENTS
A. Weight Training
Terminology..................................................................................................................................... 6 Weight Training Exercises............................................................................................................... 9 Legs........................................................................................................................................... 10 Chest ......................................................................................................................................... 16 Back........................................................................................................................................... 22 Shoulders................................................................................................................................... 26 Biceps/forearm........................................................................................................................... 30 Tricep......................................................................................................................................... 34 Abdominals ................................................................................................................................ 36 Stretching................................................................................................................................... 39 Mass Training................................................................................................................................ 44 Fat Loss Training........................................................................................................................... 53
B.
C.
D.
E.
Appendix
Manual FAQ's.............................................................................................................................. 235 Sample Workout Templates/Blank Template Pages ................................................................... 241
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Used to measure your body fat. Don't bother getting one that's too expensive they all have some margin of error. You just need it for a consistent record. If you can't locate one, you can get a good one here https://musclega.virtualis.com/corders.html. Use for measuring girth of body parts.
Food Scale/measuring cup: Used to measure food weights. This is absolutely essential in determining $15 how much you are eating. I use the Health O Meter version. You can contact them at 1-800-638-3722. Food Storage Containers: I use the Rubbermaid brand. You will need about 9-12 of their #3 size $25 "servin' save" containers to store your meals. You will also need 4 of their small 1/2 cup containers to store your vitamin stacks. Shaker Bottle: $3 Cooler: $20 Weight Training Belt: $35 You will need a 32oz. plastic shaker bottle to mix your protein shakes when away from home. Get the small portable kind. This is used to carry your meals when you are away from home for any extended period of time. You will need this when you work up to lifting very heavy weights in the squat and deadlift exercise. This is the only time you will need to wear this belt. If you wear it too much it will prevent the natural development of your lower back and torso stabilizer muscles. I like the soft kind because they conform to your body much better than the leather. You don't have to wear the latest styles in gym wear to workout, but you do need something comfortable and loose fitting. No jeans, no open toe shoes, no tight belts and no lycra (please!). These are nylon or cloth straps that are used to increase your grip strength when lifting heavy weights. They allow you to fully exhaust the muscle you are working, without having to stop because your grip was not strong enough. Used primarily for shrugs, pull-ups, deadlifts and barbell rows. These are supposed to protect your hands from becoming calloused. I personally don't use them because they make my hands too sweaty, so these are an optional accessory.
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A. Weight Training
E l l i s
Weight Training
TERMINOLOGY
This introductory chapter will go over all the basic terminology and concepts that you should know. I know some readers are beginners, so I will try to be as thorough as possible. I would first like to cover some weight training terminology. You will hear these words used quite often, so please make sure you understand what they mean, and when they are used. Hardgainer: Anyone who has a very difficult time putting on weight, especially muscle mass. This is usually pre-determined by genetics and bone structure. Typically, the smaller your wrists and ankles are, the harder it will be for you to gain weight. A rep or repetition is one complete motion of a particular exercise. For example, if you did one push-up (from the up position to down and back up), that would be one rep. This is when you can no longer do an entire repetition of the exercise yourself and someone (usually your spotter) helps you to continue doing reps. This is a waste of time. Once you reach muscular failure, thats enough. A set is the specific number of reps you will perform before you rest. So, in the above push-up example, if I wanted you to do 4 sets of 10 reps, you would do 10 reps, then rest, then repeat three more times. To do strip sets you start using heavy weight, then after your muscles fail at that weight, you immediately lower the weight and continue to do reps until your muscles fail again. Then you lower the weight and continue, without resting. You will keep lowering the weight until you run out of weight. This is one of my favorite techniques for working my calves. I also use it as a final exercise to blast my biceps. I sometimes refer to these as burnouts or drop sets. It's like one long set where you keep reducing the weight until you just can't do any more reps. I also do these going from light to heavy to light. Tempo refers to the speed at which you perform a rep. It can be further broken down into the positive motion (the pressing up motion in push-ups), and the negative or eccentric motion (when doing pushups, it is the resistance against gravity as you are going down). I usually express the particular tempo for an exercise like this: 3/0/1. The first number is the negative motion, the middle number is the pause before you return to the starting position, and the last number is the positive motion. So, if we used this tempo for pull-ups, you would pull-up for a count of one (the positive) and then without pausing, return back down for a count of three for the negative.
Rep:
Forced Reps:
Sets:
Strip Sets:
Tempo:
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Weight Training
TERMINOLOGY
Negative Reps: Progressive Overload: When you only perform the negative or eccentric portion of the exercise.
The training concept in which you consistently increase your work load at regular intervals. This is the most efficient and reliable method of gaining muscle mass and strength. When you can no longer do another rep in good form. You try to complete the next rep, but you cannot. Your muscles have been exhausted. Most bodybuilders and personal trainers advocate training to failure for muscle growth. Someone who watches to make sure you can re-rack the weight once your muscles fail. Thats all they do. You will usually need a spotter if you train to failure, although there are many exercise that do not require spotters. Typically, any exercise that does not require you to lift weight over your head does not require a spotter. For most machines and dumbbell exercises you will not need a spotter. This can mean several things, but in weight training, it simply means squeezing or tightening the muscle you are working, at completion of the positive motion. A superset is when you complete a set of your main exercise, and then immediately, without resting, do one set of a different exercise that works the same muscle group. For example, if you are doing bench presses (which works your chest muscles) after a set, you could immediately start doing dumbbell flyes which also work the chest in a different way. Supersets are a safe and reliable way to fatigue your muscles. When you use a much lighter weight than your last set, and do as many reps as you can until your muscles fail. I usually use this for the last set of a compound exercise. Movements that work a number of large muscle groups simultaneously. These are best for gaining mass as they put stress on many areas of the body at once. Some examples of these include squats, deadlifts and bench press. Movements that work a small, specific muscle. For example, bicep curls only work the bicep, and leg extensions only work the quadricep muscles.
Failure:
Spotter:
Contraction:
Supersets:
Burn-out set:
Compound Exercises:
Isolation Exercises:
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Weight Training
TERMINOLOGY
Metabolism: The rate at which your body burns calories. The faster your metabolism, the more difficult it is to gain muscle or fat. If you have a slow metabolism, your body gains weight very easily. It's not easy, but we can alter our metabolism, to help suit our needs. How to increase your metabolism: Increase your meal frequency Cardiovascular exercise, done at a moderate pace Increase your amount of muscle mass. Muscle burns more calories than fat Increase your protein intake What will decrease your metabolism: Eating sporadically and infrequently Having a high percentage of body fat Inactivity Low calorie dieting (this is your body's response the lack of calories) Intense aerobic activity (works your endurance your body responds by lowering your resting heartbeat, which means a slower metabolism) BMR: BMR stands for Basil Metabolic Rate. It is a number that tells you how many calories your body needs just to sustain basic functions. Stands for One Rep Max. It is the maximum amount you can lift for one rep of a particular exercise. This is difficult to determine exactly, since so many factors (fatigue, illness, stress, diet) come into play. The number of heartbeats per minute (bpm) needed to achieve a particular fitness "zone." The target heart rate for fat loss is 140 bpm, while the desired bpm for cardiovascular endurance is 180 or higher. To calculate your current heartrate, simply place two fingers on your carotid artery (on the side of your neck, next to your adams apple), then count the number of beats for six seconds. Now simply add a zero onto that number, and you have your total number of heartbeats per minute. Literally means "requiring oxygen." Generally used to refer to exercise that requires you to use more oxygen for a prolonged period of time, like running.
1RM:
Aerobic:
E l l i s
Weight Training
Trapezius Deltoid
(Delts)
Latissimus dorsi
(Lats)
Trapezius
(Traps)
Bicep
Pectorals
(Pecs)
Tricep
Hamstrings
Calves
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Weight Training
LEGS
Squat* Muscles Used: All major leg muscles, back, shoulders. Technique: Much of the bad reputation squats have gotten is because a lot of people use poor form while doing them. This exercise is actually very safe when done correctly. It does require a lot of concentration, so never perform this exercise if you are not up to it. The best way to do squats is on a power rack or cage. This enables you to adjust the safety bars to your desired height. These bars are there to stop the weight from falling to the floor if you fail to press it back up. Set them just below your desired squat depth. Now change the height of the bar hooks. Be careful not to set the bar too high or low, because it will be difficult to remove it from the hooks when you are squatting a lot of weight. Anywhere in your mid-upper chest area is a good level. Now step up, and place your head and upper shoulders under the bar. To make sure you lift the bar in the middle, aim for the etched middle part of the bar. The majority of the bar weight should rest on your trapezius muscles (not your neck or spine). If the bar is uncomfortable to hold, don't worry: this will go away as your upper body gains more mass and your body gets accustomed to carrying weights in this fashion. In the meantime, you can use one of the bar pads. [Note: Using any type of pad on the bar with heavy weights is dangerous because the bar could easily slip off your shoulders, or become unbalanced.] Next, pull the bar off the hooks and step away. Before you begin the actual squat, make sure you have the correct foot placement. Ideally, your feet should be slightly wider than shoulder width, with your toes pointing out at a slight angle. The actual movement is just as if you were squatting straight down from a standing position. Without any weight or a bar, you could probably go straight down or up without changing the angle of your torso. But to keep balanced with weights, you must lean forward. As you begin to squat, your knees bend out in line with your toes, and your torso will begin to bend forward slightly to stay balanced. As you do, always remember to keep your chest out and back arched slightly, it kind of looks as if you are sitting down on a chair that is behind you. It forces you to stick your butt out, but that's normal. Do not hunch over, or look down as you squat. These movements will take your spine out of alignment and possibly injure your back. When squatting, do not let your knees bow in. This is very dangerous. Your knees should always bend outward over your toes. If you cannot control this, you should lighten your poundage until your strength increases.
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Weight Training
LEGS
Squat*(cont'd) Your aim is to go down until your thighs are parallel (or just short of) to the ground. This is lower than you think. Some guys do mini-squats where they don't go down very far at all (wasting their time), and others go down all the way (too much stress on the knees and lower spine). Just try to get as close to parallel as you can. Once at the bottom, don't bounce. Just press straight up. Remember, always start with the legs. As you stand, concentrate on thrusting your hips back in line.
Note:
When starting out doing squats, concentrate on form and use light weights and high reps until your trunk stabilizers and lower back muscles have developed enough for heavier weights. Knee wraps and weight belts are not necessary when first starting out. They are used to stabilize small knee and lower back muscles when lifting very heavy weights. If you use them, they will impede the necessary development of these muscles. Do not put anything under your heels while squatting. Make sure you are warmed up and loose before performing this exercise. Prior to your workout, concentrate on stretching your groin, hips, hamstrings and quads.
Tips:
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Weight Training
LEGS
Deadlifts* Muscles Used: All major leg muscles, shoulders Technique: Much of the negative comments about deadlifts is also due to ignorance and people using bad form. It simply involves squatting down, picking up the barbell on the floor in front of you, and standing straight up with it. Start with a weighted barbell that is resting on the floor, or an elevated platform. Next, step up to the bar and assume a narrower than shoulder width stance with your toes pointed slightly outward. Get your shins as close to the bar as possible (this gives you more leverage and makes sure that you are lifting straight up). Now grab the bar with an overhand grip. But remember you are not lifting with your arms, just holding the bar with them. Keeping your shoulders back, chest out, head forward and back slightly arched, stand straight up with the bar while you exhale. Keep the bar as close to your body as possible. As you rise, straighten your knees and hip simultaneously. Once at the top, do not arch your back! You should pause, take another breath, and slowly lower the weight in the same manner, while exhaling. Once the weight lightly touches the floor, you will begin the next rep. Never slam the weight on the floor! Note: When starting out doing deadlifts, concentrate on form and use lighter weights and high reps until your lower back and shoulder muscles have developed enough for heavier weights. You may also have trouble using heavier weights until you develop sufficient grip strength. Make sure you are warmed up and loose before performing this exercise. Concentrate on stretching your groin, hips, hamstrings and quads.
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Weight Training
LEGS
Stiff-Legged Deadlifts * Muscles Used: Hamstring, shoulders Technique: This is similar to deadlifts, but you do not bend your knees. Simply stand with a barbell, then slowly lower the weight while simultaneously moving your hips backwards. As you bend, concentrate on keeping your back arched, chest back and head up. Also make sure that your knee joints are locked in a slightly bent position. Once you reach the bottom (without letting go of the weight), raise back up. The point here is to get a really good stretch in the hamstring area. Try to do this on an elevated platform to get as much of a stretch as possible.
Tip:
Leg Extensions Muscles Used: Quadriceps Technique: Note: Tip: This is an isolation exercise and should only be done once compound work has been completed. When adjusting the pads, they should ideally rest on the lower part of your shins. When performing this exercise, remember to really squeeze the quads at the top of the movement.
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Weight Training
LEGS
Hamstring Curl Technique: This is an isolation exercise that should only be done once you have completed your compound leg work. Keeping your back slightly arched curl the weight up as far as you can. Then slowly lower the weight back to start. To get the most benefit from this exercise, you must squeeze your hamstrings as much as you can at the top of the movement.
Tip:
Alternative:
Leg Press Muscles Used: Quadriceps, hamstrings Technique: I normally only use this exercise when Im in a low intensity phase. It is not a good gauge of true strength. If you do not have this machine at your gym, just do squats. Do not lower the weight so low that it forces your lower back to curl over. This puts unnecessary strain on your lower back. Just lower it until you get a light stretch.
Tip:
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Weight Training
LEGS
Calve raises Technique: Tip: Since there are so few calve exercises, you really have to concentrate on varying your reps and weight. The most important thing to remember when doing any calve exercise is to perform through your full range of motion. In other words, when doing calve raises, you must go all the way down until you get a complete stretch, then raise all the way up as far as you can go. It is not sufficient to just go halfway down. Also, do not use bouncing the weight as a substitute for a rep.
Variation:
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Weight Training
CHEST
Flat Bench Press * Muscles Used: Pectorals, triceps, anterior (front) deltoids Technique: Lay flat on a bench and place your hands on the bar with a shoulder width or slightly wider grip. Lift the bar off the supports and lower the bar slowly to the middle of the chest, inhaling as it goes down. Once it is about to touch your chest, exhale and raise the bar back to the starting position. Be aware that when the bar gets down to your chest, this is your weakest point of the exercise. This is where most people need assistance. Do not lock your elbows at the end of each repetition. Do not bounce the weight off your chest. It's O.K. to arch your back slightly, but do not lift your butt off of the bench when pressing back up. Use a spotter for heavy weights. Grip width affects which muscles are stressed the most. A narrow grip uses more tricep, while a wider grip gives more pectoral stimulation.
Tips:
Note:
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Weight Training
CHEST
Flat Dumbbell Press Muscles Used: Pectorals, triceps, anterior (front) deltoids. Works the same muscles as the barbell exercise, but since you are only as strong as your weakest muscle, dumbbell exercises are crucial. They help to develop the weaker stabilizer muscles, which will increase your overall strength in the long run. Technique: Sit up, place the dumbbells on your thighs and, as you lean back, let gravity help put the dumbbells into position. This will help take a lot of stress off of your shoulders when you begin to lift really heavy weight. Start with the dumbbells slightly above your chest. As you exhale, slowly lift them until you are almost at full extension, then contract your pec muscles as much as possible. This will cause the dumbbells to touch each other at the top of the movement. Then slowly lower the weight back down to the start while inhaling. It's O.K. to arch your back slightly, but do not lift your butt off of the bench when pressing back up. Do not lock your elbows at the top of the movement. It is not necessary to have a spotter for this exercise, since you can simply drop the weights once your muscles fail.
Tips: Note:
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Weight Training
CHEST
Incline Bench Press Muscles Used: Pectorals, triceps, anterior (front) deltoids Technique: Same exercise as the flat bench press, except that the bench is on a slight incline and you lower the bar to just below your collarbone. Try to keep the angle below 30, otherwise you will be working more deltoids (shoulders) than chest. Do not bounce the weight off your chest. Use a spotter for heavy weights. Do not lock your elbows at the top of the movement. Because this exercise works more of your shoulder muscles that the flat bench, you will be much weaker on this exercise than on the flat bench press.
Tips: Note:
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Weight Training
CHEST
Incline Dumbbell Press Muscles Used: Pectorals, triceps, anterior (front) deltoids. Technique: Same as flat dumbbell press, except done on an incline bench at no more than 30.
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Weight Training
CHEST
Dumbbell Flyes (flat or incline) Muscles Used: Pectorals, triceps, anterior (front) deltoids Technique: For incline, adjust the incline bench to no more than a 30 angle. Grab a pair of dumbbells and lie back. Lift the dumbbells over your head with your palms facing each other. Now, slowly lower the weights in an arc-like motion, keeping your elbows slightly bent. Lower the weights until you have a good stretch across your pecs. As you lower the weights, thrust your chest out to increase the stretch. Pause, and then raise the weights in the same fashion. Remember to contract your pecs at the top of the movement. Do not lock your elbows at the top of the movement. Do not lift your head off the bench. It is not necessary to have a spotter for this exercise, since you can simply drop the weights once your muscles fail.
Tips: Note:
Alternative:
Use cables.
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Weight Training
CHEST
Pullovers* Technique: To perform this exercise, lie across a bench sideways, with only your shoulder blades touching the top of the bench. With your feet flat on the floor grip the dumbbell with both hands and your palms against the flat part of the weight. Now lift your arm straight up from your chest. This is your starting position. As you inhale, slowly lower the weight behind your head in an arch, concentrating on keeping your arms straight. While doing this you must drop your hips towards the floor to keep yourself balanced. Once you reach a full stretch, slowly return the weight to the starting position. Start with light weights.
Tip:
Bar Dips* Technique: This is one of my all-time favorite mass exercises for chest and triceps because is so simple. Just lower yourself slowly, until you get a good stretch, pause, then push yourself back to the start. Remember to keep your elbows in. Try to keep your lower body as stationary as possible. Do not perform these if you have a shoulder injury or have dislocated your shoulder. It is O.K. to lean forward slightly for balance.
Note: Tip:
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Weight Training
BACK
Wide Grip Pull-Ups* Technique: With your palms facing away from you, grab a pull-up bar with a fairly wide, but comfortable grip. Now, just pull your body up until the top of your chest just touches the bar. Then slowly lower yourself back down Keep your upper torso angled back slightly, so that your head is not directly under the bar. As you pull up, concentrate on pulling your elbows down towards your ribcage. Remember to go all the way down, and get a good stretch at the bottom of the exercise. If you can't do pull-ups yet, you still should perform this exercise. Start with assisted pull-ups, then as your strength increases, move on to these.
Note: Tips:
Alternative:
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Weight Training
BACK
Bent Over Rows* Muscles Used: Lats, biceps, forearm Technique: This is a compound exercise that is good for developing overall lat thickness. Grab the barbell, palms down, with a slightly wider than shoulder grip. Once you are in position with your knees slightly bent and torso almost parallel to the floor, pull the barbell towards your chest without moving the rest of your body. Once it reaches your chest, slowly lower it back to start. When doing this movement, you must concentrate on keeping your back flat and not rounded. To make sure that you are in correct alignment, keep your head level with your back and eyes focused on the horizon, instead of down.
Note: Tip:
Variation:
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Weight Training
BACK
Lat-Bar Pulldown Technique: This exercise is good for working the upper and mid back area. Find a lat bar machine with a straight bar and adjust the seat so you can easily slip your knees under the pads. Now grab the bar with a wide grip and sit down. The goal is to pull the bar down towards your upper chest area. As you pull, remember to lean back and arch your back slightly throughout the entire movement. The only parts that should be moving during this exercise are your arms. Do not swing or jerk your upper body to help perform reps. Also, never pull the bar behind the neck. This is a very stressful position for your neck and shoulders. Focus on squeezing your lats together at the bottom of the movement.
Note:
Tips:
Alternative:
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Weight Training
BACK
Seated Cable Row Technique: Sitting on the row machine, grab the cable and flatten your back as you pull straight back. This is your starting position. With your knees slightly bent, slowly lower the weight until you get a full stretch, then pull straight back again. When you are lowering the weight, do not hunch your back or look down. Try to keep your back flat and head up. Make sure you arch your back slightly and squeeze your lats together at the end of the movement.
Note: Tip:
Alternative:
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Weight Training
SHOULDERS
Seated Dumbbell Press Muscles Used: Front and side deltoids. Technique: Grab two dumbbells and sit on an adjustable bench with the back set at 90. Lift the weights to the starting position with the weights out to the side just above each shoulder. With your palms facing front, as you exhale, slowly press the weights straight up until you are almost at full extension. Then, while inhaling slowly, lower the weight back to the starting position in a controlled manner. This is a shoulder exercise, so the weights you use will not be as heavy as in other exercises. Make sure to warm up your shoulders before performing this exercise. It is not necessary to have a spotter for this exercise, since you can simply drop the weights once your muscles fail. Do not lock your elbows at the top of the movement. Do not heave the weight up.
Note:
Tips:
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Weight Training
SHOULDERS
Shoulder Press (aka Military Press)* Muscles Used: Front and side deltoids. Technique: This exercise is just like the dumbbell press except it is done with a barbell instead. Start with a wider than shoulder width grip. Lift the bar off the supports, and slowly inhale as you slowly lower the weight to just below your collarbone. You may have to lean back slightly to get your head out of the way. Now, while exhaling, press the bar back up to the starting position. Since this exercise has an unusual arc to the movement, you should start out with a very light weight until you are comfortable with it. Do not lock your elbows at the top of the movement. Make sure to warm up your shoulders before performing this exercise.
Tips:
Note:
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Weight Training
SHOULDERS
Side Lateral Raises Technique: This is an isolation exercise for the shoulders. Since your shoulder muscles and joints are not a very strong area, you should be careful not to use weights that are too heavy. This area is very easy to injure, so concentrate on form rather than weight. Grab two light dumbbells and stand with your feet shoulder width apart. Now bend your knees slightly and lean forward slightly while you tilt your hips forward. The motion is to bring the dumbbells up from your sides to a position where your arms are parallel to the floor. Once there, slowly lower back to the starting position. Note: Do not use any type of momentum to help you raise the weight. This includes swinging your arms and springing up with your legs. Also, your elbows should always point to the side. Do not position yourself so they point downward. Concentrate on lifting your elbows, not the weight, into position.
Tip:
Alternative:
Cables.
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Weight Training
SHOULDERS
Shrugs Muscles Used: Trapezius. Technique: Grab the dumbbells and hold them at your sides. Now pull your shoulders straight up, as if you were shrugging "I don't know." The movement comes from the shoulder joints and not the arms. The movement is only up and down. Do not roll your shoulders. When you shrug, try to bring your shoulders up to touch your ears. You want to go all the way up, as far as you can go.
Note: Tips:
Variation:
Dumbbells or barbells.
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Weight Training
BICEPS/FOREARM
EZ Bar Reverse Curls Muscles Used: Biceps, brachialis, forearms. Technique: Grasp the weighted bar, and, while keeping your elbows at your side, slowly lift the weight up until your biceps are fully contracted. Then slowly lower the weight back to the starting position as you exhale. Do not use your shoulders, swing or heave the bar up. You must use a controlled motion, keeping your elbows stationary at your side. If you cannot do this then, the weight is too heavy. Do not sacrifice form for more weight it will not help you. This exercise is just like regular bicep curls, except that you use the EZ curl bar (helps prevent excess stress on your wrists and gives you better contraction at the top of the movement) and you will be using a overhand grip. This is done to concentrate more stress on the brachialis muscle. Developing this muscle will give your arms the appearance of having much more mass.
Tips:
Note:
Alternative:
Cables.
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Weight Training
BICEPS/FOREARM
Dumbbell Curls (seated or standing) Muscles Used: Biceps, forearms. Technique: Standing with a dumbbell at each side, slowly lift one with your palms facing up. Focus on lifting with your bicep, not your shoulder. Once you reach the maximum contraction, slowly lower the weight and immediately start the other side. This and the previous exercise (reverse curls) exercise will also work your forearms. Remember, slow and controlled motion using only bicep, no other muscles. If you have to swing anything to get the weight up, it's too heavy. Squeeze the muscle as tight as possible at the top of the movement.
Note: Tips:
Alternatives:
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BICEPS/FOREARM
Incline Dumbbell Curls Muscles Used: Biceps, forearms. Technique: This exercise is exactly the same as seated dumbbell curls, except that you perform these on an incline bench. Start with your arms hanging straight down at your sides and your back flat against the bench. You can choose to alternate each side or do them both simultaneously. This is a very difficult exercise, so you should use a weight that is lighter than normal. Make sure you get a good, painful stretch at the bottom of the motion.
Note: Tips:
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BICEPS/FOREARM
Forearm Curl Muscles Used: Forearms Technique: Grab a light barbell (close grip) and sit on a flat bench. Position yourself so that your forearms are flat on the bench and your wrists and hands are hanging off the edge. Now just curl the weight up as far as you can, and then slowly lower it to a full stretch. Try for high reps on this one.
Tip:
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TRICEP
Tricep Pushdowns Muscles Used: Triceps Technique: This is an isolation exercise for the tricep. Usually there are specific machines for pushdowns, but if not, just use any lat pulldown machine. Grab the bar palms down. With your chest out and shoulders back, press the weight down using only your triceps and forearms. The only body part that should move is your forearm, as it bends at the elbow. Press all the way down as you exhale, then slowly come back up, keeping the movement slow and controlled. Keep your elbows pinned at your sides. Also, do not hunch over or use your bodyweight and shoulders to press the weight down. Try bending your knees for more stability.
Note: Tips:
Variation:
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TRICEP
Bench Dips Muscles Used: Triceps Technique: This is really good for blasting your triceps. You do these in the same way you do bar dips, except here, your feet are resting on another bench. You are not pressing as much weight as in bar dips, but you can really concentrate on contracting the triceps at the top of each rep. Try to go all the way down and get a good stretch at the bottom of each movement.
Tips:
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ABDOMINALS
Remember when doing ab exercises that more is not necessarily better. You should train your abs like any other body part. More exercises will not make them magically appear the only thing that will do that is to get your body fat down below 8%. Also remember that your abs work like an accordion, not like a hinge. So when doing crunches, you should concentrate on crunching together rather than moving your body upwards. This will maximize muscle tension. The other key in ab work is tension. You must concentrate on contracting your muscles as tight as you can. This will cause them to fatigue faster. It does not matter how many reps you can do; the only thing that matters is how hard you can contract your abdominal muscles. If it takes you 100 crunches before your abs begin to burn, then you are wasting your time. Your abs should be bursting at no more than 20-25 reps. If they are aren't, you need to add weights to your exercise and work on contracting the muscles tightly for each rep.
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ABDOMINALS
Crunches Muscles Used: Upper abdominals Technique: Lie flat on the floor with your knees bent and legs about 1-2 feet apart, or you can place your lower legs up on a bench. Rest your hands either gently behind your head or crossed on top of your chest. The goal of this exercise is to curl your upper torso forward, bringing your ribcage toward your pelvis. Keep the rest of the body stationary and you do not sit all the way up. You should only raise up a few inches off of the floor and stop when you reach maximum ab contraction. Exhale as you curl up and inhale as you slowly lower. Tips: If you are getting a sore neck from doing these, you need to work on relaxing your neck muscles. Keep your hands and neck relaxed. They should not be involved in this movement. This is not a jerking motion. It should be smooth and controlled. You should be working for maximum contraction and burn, not how many you can do.
Notes:
Variation: Feet up, feet flat, using a weightlifting plate for added resistance. The plate can be either situated on your upper chest or held behind the head. I prefer to rest it on my upper chest. It puts less stress on the neck.
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ABDOMINALS
Reverse Crunches Muscles Used: Lower abs Technique: These are like leg raises, except that you are on an incline bench and should keep your knees bent. Lie on your back on a slightly inclined bench and grab the top of the bench. The object of this exercise is to bring your pelvis up and towards your rib cage by contracting your abs. Exhale as you crunch up and then slowly lower your legs as you inhale. Tips: You will not be able to do too many of these, so make them count. Make sure to contract your abs as much as possible at the top of the movement. Notes:: Do not swing into position. The motion should be smooth and controlled. Also, don't let yourself slip too far down the bench, or you will be out of proper position.
Incline Twisting Sit-Ups Muscles Used: Upper abs, outer obliques Technique: These are usually done on a Roman Chair (a very short incline board). The exercise begins as you lean back to get maximum tension in the abs. Once you do, use your abs to crunch forward. As you come forward, twist your torso to one side. If you dont have a Roman Chair, you can do these on a simple incline board or the floor. When doing them on the floor, just twist to one side or the other as you crunch. Notes: The key here is to really twist your torso to work your obliques, but dont use a jerking motion. Tips: Once you get strong at doing these, you can add weight for more resistance.
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STRETCHING
This is a topic that most weight trainers seem to overlook. Stretching is essential to help you avoid injuries and aid in muscle recovery. It helps to maintain the pliability of your muscles and connective tissue. Without stretching, your range of motion will become so restrictive that any movement outside of your range could result in injury or extreme pain. You should never stretch when your muscles are cold. Always warm-up first with some light form of aerobic exercise. Before I work a muscle group, I always lightly stretch that muscle group first. This is not including my warm-up sets. So, if I was working my chest, after my 5 minute warm-up on the lifecycle, I would do some light stretching of my chest and shoulder muscles. This usually takes 2-3 minutes, then onto the actual warm-up for the particular exercise I am performing. After a couple of warm-up sets, I am usually ready to start the heavy work. Once I have performed a few heavy sets, I will continue to stretch during and after I finish that particular exercise. So, after I finish working my chest, for example, I will finish off with a good, deep stretch of that muscle group. Stretching before your session is necessary to warm-up and loosen your joints, muscles and ligaments, while stretching after your workout helps to aid in recovery. When you stretch the muscles you just worked it will help to remove the lactic acid buildup in those muscles. Stretching helps in the removal waste from the muscles, and supplies them with much needed oxygen and nutrients. This will also help to alleviate some of the muscle soreness that accompanies heavy training. The technique I use is in two stages: First I stretch the muscle for about 3-5 seconds, then release. Next, I concentrate on really relaxing that muscle group. I take a deep breath, exhale slowly and start the stretch again. On this second stretch, I want to go further than the first time. I hold this stretch for as long as I can tolerate the pain (about 20-30 seconds), all the while, continually trying to relax and go deeper and farther. While stretching, remember to breathe and relax more each time you exhale. Note: Never bounce or do any type of forceful stretching.
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Weight Training
STRETCHING
Light Stretches (for before and after workout)
Chest Shoulders Triceps
Back
Bicep
Groin/Hip
Calves
Hamstrings
Quadriceps
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STRETCHING
Heavy stretches (during workout) These are deep painful stretches that you should perform only when you are pumped up. These are meant to be performed immediately after your set.
Chest
For this stretch you simply relax and hold the bottom position of the "incline flyes" movement. To increase the stretch you should thrust your chest out. Make sure that you do not collapse your arms.
Shoulders
To perform this stretch, simply relax and let your body sink into the stretch.
Back
To increase the effectiveness of this stretch, you should round your shoulders and flare your lats as much as possible. If you can't seem to flare your lats, just concentrate on holding your elbows "out". Also make sure you stretch forward as much as possible. I always use a very heavy weight, to help stretch me forward.
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Weight Training
STRETCHING
Quadriceps
To perform this quad stretch you should set your seat back as far back as possible and also lower the leg pad to ankle height. Then you simply hold the bottom position. You are not lifting the weight, you are just stretching. This is very painful if you are in the right position.
Hamstrings
Hold this position and breathe deeply. Concentrate on putting your chest to your knee.
Calves
Relax all the way down, and hold that position as long as possible. Try to use very heavy weight to help push you farther into the stretch.
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STRETCHING
Biceps
Triceps
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MASS TRAINING
This section covers all the techniques that I have used to successfully gain muscle mass. There are many other ways to do this, but I have not used these methods. So many people in the gym have no clue about what they are doing, and they have no guidance. You do. Put this information to work and you will be amazed at the results. They work! Use Heavy Weights For anyone trying to gain muscle, several things must be done. One is to train with heavy weights. By heavy I mean a weight that is challenging for YOU. The average guy in the gym usually works with a weight he can lift for 10-15+ reps. To gain mass, this is too light. Using an appropriate weight, you should only be able to do 4-7 reps. That's it! Using heavy weights for a few reps puts your muscles under much more stress than using lighter weights for many reps. Free Weights, Not Machines Next, the core exercises in your program must consist of free weight exercises, not machines. Machines are good for isolating and fatiguing individual muscle groups, but they are only to be used after your main compound exercise work has been done. I don't know of anyone who has gained a substantial amount of weight using just machines. The main reason for this is a lack of stabilizer muscle development. Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow! Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That's why you will get fatigued faster, and will not be able to lift as much weight as you did on the machine. But you will get bigger and stronger very quickly and have a true gauge of your strength. If you use machines in your program, they should be used to work isolated areas and only after all compound exercises have been completed. Core (Compound) Exercises The exercises that work the large muscle groups are compound movements that involve a lot of muscle groups. These compound exercises should be the foundation of any mass building program because they are proven mass gainers. You should schedule your workout so that these exercises come first.
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MASS TRAINING
Here are the basic movements: Bench Presses (chest, shoulders, tricep) Overhead Presses (shoulders, tricep) Pull-ups/Rows (back, bicep) Squats (legs, lower back) Deadlifts (legs, back, shoulders) Bar Dips (shoulders, chest, arms)
I cannot overemphasize the importance of these exercises. Do not start a mass gaining program without them! Without these exercises, your chances of gaining muscle mass fast is very slim. They will overload your entire skeletal and muscular system like no machine could ever do. This stress forces your body to compensate. In the case of weight training, it compensates by gaining muscle mass. If you can only do a few exercises do these. They have been proven (and not just by me) to encourage mass and strength gain unlike any other exercises. Training to Failure To be sure that you have adequately stressed your muscles to stimulate growth, almost all fitness "experts" tell you that you must go to muscular failure on all sets. By this I mean you must continue to do reps until you can no longer lift the weight in good form. From my experience, training to failure is not a requirement of muscle growth. Going to failure on each set is not as important as making sure that you are continually exposing your muscles to "out-of-the-ordinary" stress. In fact, the whole idea of lifting a weight until your muscles fail seems alien to me. Where else in life do we do something this extreme to get our bodies to adapt? Nowhere. If I want a tan (when your body adapts by darkening its skin for protection), do I go and submit myself to the longest tanning session I can find and stay in there until my skin blisters? No! I start out slowly and gradually build up to longer sessions, while my body is adapting naturally. If I wanted to run a marathon, would I go out and run as fast as I could, until I fell out from exhaustion? No, I would start with short, moderate paced runs and consistently increase the effort and intensity as my body adapted. This is no different in weight training. The only thing you need to do to build muscle is to steadily increase your workout load in small increments on a regular basis. So each week, you will be lifting a slightly heavier weight. These small increases are easier to manage, physically and mentally. Not only will your body recuperate faster, but because you only increased the weight 5 lbs. or less at a time, you will be mentally prepared to lift the small increase.
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MASS TRAINING
To provoke muscle growth, your muscles do not need to be exposed to stress that is near its limit (like going to failure), it only needs stress that is slightly beyond what it is normally exposed to. I do train to failure, but not on every set, and only on certain exercises. On most exercises, I typically train to initial muscle fatigue, stopping just short of failure. This is partially because I workout alone, and when you train to failure, you will always need a partner or someone there to "spot" you and provide assistance when needed. Training to failure is one way to train, but it is not the only road to muscle growth. No training method is perfect, because people respond differently to different stimuli. The only reliable constant is that your body will adapt and once it does, its time to change your workout. For beginners, almost anything will spur temporary muscle growth as long as you do it consistently. So just pick a method and go. Changing Your Workouts The problem with overloading is that eventually your body will become accustomed to that specific level of stress, and you will stop growing. In the past "experts" would tell you to simply keep adding more stress (weight) to keep growing. Well, this is not exactly true. Eventually you will hit a plateau, and your size and strength gains will cease. A plateau is simply a size or strength level that your body refuses to go beyond. Everyone gets to this point sooner or later. This is where many guys give up. They continue to train, by working their muscles the same way, but their bodies have adapted to that training routine, and they lose motivation. To keep your body under "out-of-the-ordinary" stress, you need to change your workout parameters. Your workout parameters consist of types of exercises, tempo of reps, length of rest period between sets, number of reps, workout sequence, etc. Any change of these parameters should spur continued growth. The best approach is to increase poundage for a short period, then back off and change your parameters for a short period, giving your body time to recuperate and get stronger. Here are a few ways in which you can change your program: Change the exercises. Change exercise tempo: Add a pause at the top or bottom of the motion, and increase or decrease the eccentric portion.
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Weight Training
MASS TRAINING
Change number of reps and/or sets: You can do the very famous 10 sets of 10 reps (using a much lighter weight of course), or you can increase the reps even more. I once tried a workout that had only 3 sets per compound exercise, but I had to do 30 reps for my first set, 20 reps for my second set and 10 reps for my last set! I was exhausted afterwards. Change your workout order: This involves simply changing the order in which you do your exercises. For example, instead of doing bench presses first and doing shoulders last, you would do shoulders first and bench press last. Overtraining There are several things that skinny guys must do in order to build muscle, and in my mind, the first is to avoid overtraining. If you train too often, several things happen: 1) You don't give your muscles enough time to recuperate between workouts. If your muscles have not repaired themselves, you will not be at maximum strength for your next workout. Rest is essential. Other than eating, this should be your main focus. Contrary to popular belief, you do not grow while working out, you only grow when you are resting. 2) You are setting yourself up for burnout or an injury. I know you are motivated and excited about working out, but don't be careless. You must pace yourself, you want to be able to keep this up for a long time, not burnout before you reach your goals. Symptoms of overtraining include: Frequent illness Lack of desire to workout Muscle spasms while resting (this happened to me) Weight loss No strength gains in the gym Recurring injury (especially in shoulder muscles, wrists or back)
Grouping I recommend that you work each body part just once per week, or once every seven days. The body parts I'm referring to are usually defined as chest, back, shoulders, bicep, tricep, and legs. The only areas that can sometimes be worked more than once per week are the bicep, tricep, calves and abdominals. These smaller muscle groups tend to recuperate much faster than larger ones.
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MASS TRAINING
Now, if you have the time to do nothing but workout, you can workout five days a week, but if you are like me, you don't have that much free time. So we must work muscles in groups to maximize our workout time. Grouping involves training muscles that normally work together into the same workout. This is great because it decreases the number of times you need to workout, decreases your workout time and increases your muscle fatigue. This is because when you're working one muscle group, you will also be working other groups in that area. This is how I group my workouts: Session 1: (Chest, Shoulders, Triceps) Session 2: (Back, Bicep) Session 3: (Legs) For example, when I perform the bench press for my chest, it will also be working my shoulders and triceps. So, when I am ready to work my shoulders or triceps, I will only need to perform a few exercises to fully exhaust those muscles, because they already have been partly fatigued by the bench press. This is how I can get away with having to workout only 3 days per week! That gives me plenty of time to rest. It also allows me to keep my workouts very short about 60-75 minutes. This is very important. 75 minutes or Less Try to keep your workouts as short and as intense as possible. Studies have shown that during weight training, testosterone levels peak after about 60 minutes and begin to decline rapidly thereafter. People who perform those long 2-3 hour training sessions are not only wasting their time, they are setting themselves up for injury and possible muscle loss. My goal is to get in there, blast my muscles quickly, and then get out. No chitchat, just work. I've got more important things to do, like eat and rest! Concentrate on the Negative Believe it or not, the eccentric (negative) portion of an exercise is what stimulates the most muscle growth not the positive. Unfortunately, most people ignore this movement. During my 12-week program, I concentrated a great deal on the eccentric movement, stretching it out as long as I could.
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MASS TRAINING
This is far more difficult, but highly recommended. You will not be able to lift as much weight as normal, but you will put more stress on your muscle fibers. I use a tempo of 3/0/1. I do the positive for a count of one, no pause at the top of the motion, and stretched the negative out to a count of three. Using pullups as an example, I would pull-up for a count of 1, and then immediately begin to lower myself slowly to a count of three until I reached the starting position. There are many variations of this that you can use to vary your training. Rest, Rest, and Rest I not only advocate resting as much as possible when not working out, I recommend resting while working out also. Because your training is not a cardiovascular event and you want to be as strong as you can be for your next set, I advise you to rest three minutes between each set. If it takes a bit longer to catch your breath and get ready, then take the time. Don't let others rush you. You must stay confident and go at your own pace. Just don't wait so long that your muscles get cold and you lose your focus. Stay Focused I know it's difficult sometimes to simply go workout and not be influenced by others in the gym. But the lifted that much so I have to do it too" stuff has got to stop. This is not a strength contest; everyone has different levels of strength. How much you lift is irrelevant. It's only a concern of your ego. Yea, the next guy may be stronger than you, but so what? Does that mean he's a better person than you? Of course not! It just means he bench presses more than you. But that also means thousands of guys bench press more than he does. So what? You are not training to be a powerlifter. You are in there to improve your body. I'm not the strongest guy in the gym, nor am I the biggest, but I can honestly say that I have a better looking physique that 98% of the guys I see working out. So stop worrying about how much you can or can't lift, and concentrate on working your muscles. Also, stick to the exercises in my plan. I've seen guys at the gym doing six and seven exercises for chest alone. That is insane! They wonder why they don't get bigger! It's because this is not necessary. You should only do a maximum of 3 exercises per body part. That's it. You have a very specific schedule that you must get into the habit of following, and it does not include foolishly over-training. So for a few months, at least, just cut it out. If you have to, go to another gym.
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Weight Training
MASS TRAINING
Soreness Regardless of what anyone tells you, never work a body part if it is still sore. Soreness means that muscle has not fully recovered. If you are working out again without adequate recovery time, you will be destroying more muscle than you build. I cannot say how long it will take you to recover, but if I really blast my muscles, I am typically sore for the next 3-5 days. And during that, time my main focus is to rest that area. Body Statistics (You MUST do this. It is not optional) To make sure that you are progressing, it is very important that you take your measurements and fat loss reading at regular intervals every 2 weeks or so. If you don't do this, you will never know exactly how much you gave gained or lost. Also, this is a gauge of how well your diet is working. For example, if you notice a dramatic increase in body fat from the last two weeks of your mass diet, then you might want to cut back slightly on the calories. This is also essential for those on fat loss diets. Sometimes when you are dieting you will not see a change in weight. The scale will read the same each week. But what you will find out, if you take your body fat measurements, is that your body fat is getting lower. What is happening is that your muscle mass is increasing, while at the same time you are losing body fat. You would never know this was happening if you did not regularly take your body fat measurements. You might even get discouraged and quit the diet, thinking it was not working! Can I Just Work My Upper Body? If one more person says to me that they don't want to work their legs, and that they just want a bigger chest and arms, I'm gonna scream. The leg muscles are your largest, most powerful muscle group. You cannot put on substantial mass without working them. They stress your entire skeletal structure, spurring growth all over, not just in the lower body. This is also very silly looking. I see too many guys walking around in the gym unbalanced. They have nice upper bodies, but their legs look like a couple of twigs! What are they thinking? They just ignore that entire area because the don't want to "bother." Do not let this happen to you. You will not reach your full potential without blasting those muscles. Legs are and always have been, my first priority when working out. Performing exercises like heavy squats and deadlifts have been major contributors to my overall mass gains.
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MASS TRAINING
Key Points Concentrate on free weight exercises that work the large muscle groups. Use heavy weights and low reps. Use slow rep tempo to increase muscles time under tension. Rest 3 minutes between sets. Keep each workout at 75 minutes or less. Work each body part only once per week. Rest as much as possible during non-training days. Remember, your body grows when it is resting, not while you are in the gym. Eccentric training causes more muscle damage than positive only training, so rest is essential. If you can take a 30 minute nap each day. This will speed up your recovery. I did this during my 12 week program and I guess it helped. Change your workouts on a regular basis. If you are a beginner to weight training, you should not worry about hitting any sort of plateau until after about 6-8 weeks of consistent training. If you have been weight training for a while, you should consider cycling your routine every 3-4 weeks. Monitor your progress by taking your tape measurements and body fat measurements every two weeks.
Note:
On the mass diet, do not perform any form of cardiovascular/aerobic exercise! This will counteract your weight gaining efforts. If you are skinny, it will be extremely difficult and take a very long time to reach your goals if you were trying to lose fat and increase your muscle mass at the same time. To reach your goals quickly, you must concentrate on just gaining muscle. You will concentrate on fat loss later.
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2 Warmups
reps/weight
1
reps/weight
2
reps/weight
4
reps/weight
Burnout
reps/weight
Superset
reps/weight
Decline Board Twisting Sit-ups Session 2 (Legs) Deadlifts Calve Raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Bent-Over Rows (reverse grip, to failure) Cable Rows (superset to failure) Lat-Pulldowns (to failure) Incline Dumbell Curls Standing Dumbell Curls (multiple supersets) Decline Board Twisting Sit-ups
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University of Victoria "Cycling Fat." Canadian Journal of Sports Sciences; vol. 13, no. 4: 204-207.
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Session 1 (Chest, shoulders, triceps) Incline Bench Press Flat Dumbell Flyes Dumbell Side Lateral Raises Tricep Pushdowns Crunches Session 2 (Legs) Leg Press Leg Extensions Hamstring Curl Calve Raises Reverse Crunches Session 3 (Back, bicep) Wide Grip Lat-Pulldowns Cable Rows Preacher Curls Crunches Cardio
1 Warmup
reps/weight
1
reps/weight
Sets 2
reps/weight
3
reps/weight
4
reps/weight
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DIET TERMINOLOGY
Calorie: Fat: A measure used to express the energy value within foods. A macronutrient that serves as a source for long-term energy and energy storage. Fats serve as a structural component for all cell membranes and assist in hormone production. Fat contains 9 calories per gram. Nitrogen containing compounds found in all animal and vegetable tissue. The amino acids contained in protein are essential for growth and repair. Animal proteins contain all the necessary amino acid, to be immediately used by the body, while most vegetable protein do not. To be used by the body, vegetable protein has to be combined with other proteins to complete the amino acid chain. Protein contains 4 calories per gram. These are the different protein we will be using: Meat Poultry, Eggs Seafood Whey protein isolate (made from milk curd, and low in lactose) Soy protein isolate (vegetable protein derived from soybeans) Carbohydrate: Organic compounds that are used as fuel source for the body. They are divided into two categories: simple and complex carbs. Simple carbs, like refined sugar or processed white flour products, usually have no fiber, so your body converts them into glucose much more quickly that complex carbs, which have more fiber (brown rice, oats, whole grains, fibrous vegetables) to slow digestion. Carbs contain 4 calories per gram. Some examples of simple carbs: lactose (milk sugar), fructose (fruit sugar), candies, syrups, and any processed white flour product (like white bread). Complex carbs can be broken down into two categories: Starchy: unrefined whole grains, brown rice, oatmeal, beans and tubers (potatoes, yams) Fibrous: fiber rich vegetables like celery, carrots, whole oats Glucose: A sugar that your body burns for energy. Carbohydrates are broken down into glucose and are either used by the body immediately, or stored in muscle tissue as glycogen.
Protein:
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Fiber: Insoluble, indigestible material found mostly in plant life. Fiber reduces the risk of colon cancer by decreasing waste transit time through the large intestine. In doing so, it also helps to quickly rid the body of toxins accumulated in the kidneys, liver, lymphatic and circulatory system. Free radicals are unstable molecules that disrupt the functions of and sometimes kill normal cells. This not only makes you more prone to illness by weakening your immune system, but it is widely believed that they may be involved in numerous chronic and life threatening diseases. Along with city living and job stress, strenuous exercise has been proven to increase the number of free radicals throughout the body. This is where antioxidants come in. They are a group of compounds that seek out and destroy free radicals. Some powerful antioxidants include vitamin C, vitamin E, grape seed extract and NAC (N-acetyl-cysteine). Glutathione: The most powerful antioxidant produced by the body.
Free Radicals:
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P.W.R. Lemon and F.J Nagle, "Effects of Exercise on Protein and Amino Acid Metabolism," Med. Sci. Sports Exerc. 13.3 (1981): 141-149.
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M.J. Reed, et al., "The Role of Free Fatty Acid in Regulating the Tissue Availability and the Synthesis of Sex Steroids," Prostaglandis Leukot. Esent. Fatty Acids 48 (1993): 111-116. E.K. Hamalainen, et al., "Decrease of Serum Total and Free Testosterone During a Low-Fat, High-Fiber Diet," J. Steroid Biochem. 18.3 (1983): 369-370. 5 F. Dray, et al., "Role of Prostaglandins on Growth Hormone Secretion: PGE2 a Physiological Stimulator," Adv. Prostaglandin & Thromboxane Res. 8 (1980): 1321-1328.
4
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Jenkins, D.J.A, Wolever, T.M.S., Vuksan, V., et al "Nibbling Versus Gorging: Metabolic Advantages of Increased Meal Frequency." New England Journal of Medicine 321 (1989): 14:929-931.
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Notes:
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A. Casey, et al., "Creatine Supplementation Favourably Affects Performance and Muscle Metabolism During Maximal Intensity Exercise in Humans," Am. J. Physiol. 271 (1996): E31-37. 8 C.P. Earnest, et al., "The Effect of Creatine Monohydrate Ingestion on Anaerobic Power Indices, Muscular Strength and Body Composition," Acta Physiol. Scand. 153.2 (1995): 207-209. 9 R.B. Kreider, et al., "Effects of Ingesting Supplements Designed to Promote Lean tissue Accretion on Body Composition During Resistance Training," Int. J. Sport Nutr. 6.3 (1996): 234-246. 10 D. Hussinger, "The role of Cellular Hydration in the Regulation of Cell Function," Biochem. J. 313 (1996): 697-710.
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This is the meal replacement powder that I like. There are dozens out there, and they are all quite similar. Since you will be drinking a lot of these, you have to find one that you like. I recommend that you buy as many different kinds as you can and taste them all. GNC usually sells the packets individually. They usually cost about $3.00 each. If you can't stomach them, don't worry, a lot of people can't. Many people find that the maltodextrin (a simple sugar derived from corn) or fructose (fruit sugar) will cause them to have upset stomachs, gas, cramps and even nausea. If you can't find an MRP that agrees with you, you will simply have to use plain whey protein powder and eat it along with some type of carbohydrate. Some suggestion: rice cakes, cream of wheat, Ultra Fuel, and popcorn.
Precision Protein
Price: $30.00 # of Servings (1 scoop):35 Price per servings: $1.20
This is the whey protein powder that I usually use. This is not an MRP; it's just pure whey protein. No carbs, no fats. I usually use this powder to add protein to a meal. For example, if I ate a small chicken sandwich and felt that I did not get my required amount of protein at that meal, I would take one or two small scoops of Precision Protein to bring that meal up to par. I also use two scoops of this product, with one tablespoon of Udo's Choice Oil, as my last meal before bed. The protein ensures that my body will have enough fuel to get through the night without eating up any muscle tissue. The oil helps to slow the digestion of this meal.
EFAs
To provide your body with the necessary essential fatty acids, I suggest you use a really great product called Udo's Choice. It is a mixture of all essential fats, combining flax oil, sunflower oil, medium-chain triglycerides (MCT), evening primrose oil, and more. One tablespoon taken three times per day will provide you with all the EFAs your body needs. I usually pay around $17.00 for a 17 oz. bottle. If you can't locate this product, use high lignen flaxseed oil. Flaxseed oil costs about $14.00 for a 16 oz bottle. This is creatine monohydrate coupled with the carbohydrate dextrose (a simple sugar). In a recent university study, scientists compared the effects of Phosphagen HP with that of regular creatine and found that both products enhance lean muscle mass and strength compared with a placebo. But Phosphagen HP produced up to 160% greater gains in lean mass while supporting a reduction in body fat greater than that seen with creatine alone or the placebo group. Remember: you first have to load up on creatine to get maximum benefits. This means you will be taking 5 servings per day (each serving is 5 grams of pure creatine) for 6 days. That's 30 servings (150g) already. After that, you will simply take a maintenance dosage of 5 grams per day.
Phosphagen HP
Price: $40.00 # of Servings: 42 Price per serving: $0.95
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Glutamine is an amino acid that the body uses to help your muscles combat the stresses of exercise trauma, lack of calories (dieting), or illness. When you train hard, your body demands so much glutamine that it can't create enough on it's own. Supplementing your diet with extra glutamine will help prevent muscle protein breakdown11 while you're asleep or dieting. It promotes increased cell volumizing, strengthens your immune system, decreases recovery time and increases growth hormone levels.12 Glutamine also aids in the production of Glutathione. Never take large amounts all at once, however, because most of it gets destroyed in the gut. It never reaches the bloodstream. The best way to get maximum absorption of glutamine is to take it in smaller, divided doses. I recommend you take 15 grams per day in 3 divided doses of 5 grams each. There are many glutamine powders out there, and some are quite expensive. Since you will be taking more than 100 grams of this stuff per week, I suggest save money by purchasing this product in bulk (powder form only, do not get capsules). I typically buy the large Osmo 500 gram containers for about $40.00 from the Vitamin Shoppe.
Ultra Fuel
Price: $25.00 # of servings: 14 price per serving: $1.78
This is a carbohydrate drink that I only use immediately after I workout. It is much better than Gatorade, Carbo Force or many other sports drinks because it does not contain fructose (fruit sugars) or corn syrup. It contains glucose polymers, which is the perfect carb to help get glycogen to my muscles quickly. It comes in a powder and liquid form. This supplement is used by bodybuilders by to increase their insulin sensitivity and muscle pump. This supplement has never been proven to directly increase muscle mass, but the effects of using it are unmistakable. Vandyl helps insulin push more glucose into your muscles, to aid in replenishment and protein synthesis. The extra glycogen in the muscles also makes them appear larger and more full. The recommended dosage of this supplement is 2 capsules (15 mg), three times per day, with meals. I usually take it only twice per day in larger doses. I've found that taking 20mg with my pre-workout meal, and then taking 40mg with my post-workout stack, greatly increases my muscle pump and helps to prevent any fat storage from my post-workout meal. This product becomes toxic if you continue to take it for a prolonged period of time, so I recommend that you cycle your intake. Take if for 2 weeks then stop taking it for 2 weeks.
11 12
E. Roth , et al., "Glutamine: An Anabolic Effector," J. Parent. Ent. Nutr. 14 (1990): 1305-1365. Welbourne, T.C., "Increased Plasma Bicarbonate and Growth Hormone After Oral Glutamine Load." Am J Clin Nutr 1995; 61:1058-1061.
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If you are a teenager, or if you are new to weight training, then do not use these products. I did not use them during my program, so they are not part of this program. I only include them here because many people are spending their money on these potentially dangerous products, and don't really know what they do. No prohormone has actually been proven to help increase muscle mass. NONE. Now, that's not to say that they don't work, but there has yet to be a study that actually proves this. There have also never been any long term clinical studies done on the safety of using these products over a long period of time. They DO actually raise your testosterone levels in the body, that's true, but what companies don't tell you is that they do not increase your body's natural testosterone production. They actually REDUCE natural production, and in some cases, shut it down completely! As a response to consistently elevated levels of testosterone in the bloodstream, your body will gradually reduce production of testosterone to compensate. In other words, your sex drive will disappear If you are thinking of taking mega doses of these products, be aware that prolonged periods of higher than normal levels of testosterone can cause side effects such as increased hair loss for those with a family history of male pattern baldness, enlarged prostate, impotence and acne due to increased oil gland activity. Another point you need to know about most prohormones is that a portion of the testosterone is converted to estrogen. The first prohormone on the market, Androstenedione, is notorious for this. This product can be converted it into estrogen much easier than into testosterone. Elevated estrogen levels in men will cause increased sensitivity and enlargement of the breast and nipple tissue. The medical term for this is gynecomastia, while the bodybuilder slang for this is "bitch" tits. During your teen years, you are still growing and producing plenty of testosterone and growth hormones, why on earth would you want to start screwing around with your body's natural hormone production? This is dangerous territory. Your actions now could affect you the rest of your life. If you are new to weight training, getting the proper diet and training routine will bring you consistent gains for at least 12 months, so you don't need this product. If you do decide to try them, here's what I suggest: 1. 4-androstenediol (also called Androdiol, or 4-AD) most effective for the money because it produces higher testosterone levels than other products. Almost no estrogen conversion. 2. 19-norandrostenediol (also called norandrodiol) Very difficult to convert into estrogen. Minimal side effects. Causes less skin and hair problems. Can interfere with erectile function in some men.
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Herbal Fiberblend
13
C.L. Phillips, et al., "Effects of Ascorbic Acid on Proliferation and Collagen Synthesis in Relation to the Donor Age of Human Dermal Fibroblasts, " J. Invest. Dermatol. 103.2 (1994): 228-232.
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Precision Protein
(35 servings) $30.00
$12.00
$120.00
Phosphagen HP
(42 serving container) $40.00
$8.00
$80.00
Glutamine
Osmo 500g powder (100 servings) $40.00
3 15g
21 (105g)
$8.00
$80.00
Vitamin C 1,000mg
(300 tablets) $20.00
3 tablets
21 tablets
210 tablets
$2.00
$20.00
Multi-vitamin
Vitamin Shoppe brand (100 tablets, no iron) $18.00
70 tablets
$1.80
$18.00
$9.00
$90.00
Totals
$72.30
$723.00
Note: These prices do not reflect the 20-30% discounts given by supplement stores like GNC and The Vitamin Shoppe. Whenever possible, try to buy these products in the largest containers possible. They will cost more than the smaller quantities upfront, but you will receive more for your money in the long run.
The amount of whey protein powder and EFA oil you use will vary, depending on your weight and diet requirements. The more you weigh the more protein and EFA's your diet requires. The values shown are the minimum required
V2G
(180 capsules, taken after workouts only) $30.00
8 tablets
24 tablets
$6.00
$60.00
Totals
$10.50
$105.00
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Carbohydrates
Acceptable Unrefined whole grains Brown rice Oatmeal Beans Tubers (potatoes, yams) Green leafy vegetables Whole oats Avoid White bread Pasta Bagels Fruit sugars (fructose) Milk sugar (lactose) Sweets Cakes Cookies Energy bars Sports drinks Soft drinks
Getting your carbs under control will probably be the most difficult aspect of your diet. Just think about it as making better carb choices, not cutting something out.
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Water Remember try to drink as much water as possible, especially before your aerobic exercise. The best way to get rid of water retention is to drink plenty of water. When you retain water, it usually means that your body is not getting enough, and is constantly dehydrated. Your goal should to be to drink an amount equal to .66 times your body weight, each day. During this phase I recommend you drink distilled water because of its low sodium content. Fiber, Again! Because of your diet change (decreasing fat and increasing protein), you will want to make sure that you are getting enough fiber to avoid constipation. Since your body is accustomed to having more dietary fats, the low fat environment will temporarily affect the lubricity of your stool, thus slowing down your bowel movements. The only solution to this is plenty of water and dietary fiber. Fiber also acts as a bulking agent, filling up your stomach so you are not as hungry. This Is Great, But I Still Don't See My "Six-Pack" To have definition in the abdominal area means you are going to have to probably diet for longer than 2 weeks. I didn't really see all six of my "packs" until I dieted for about 4 weeks. To see their abs, men usually have to get their body fat below 8%, while women have to be under 12%.
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Notes:
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14
V. Stroescul, et al., Metabolic and Hormonal Responses in Elite Female Gymnasts Undergoing Strenuous Training and Supplementation With Supro Brand Isolated Soy Protein (Brussels, Belgium: Second International Symposium of the Role of Soy in Preventing and Treating Chronic Disease, 1996). 15 H. Kaciuba-Uscilko, et al., "Effect of Phosphate Supplementation on Metabolic and Neuroendocrine Responses to Exercise and Oral Glucose Load in Obese Women During Weight Reduction," J. Physio. Pharmacol. 44.4 (1993): 425-440.
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16 17
R. Pasquali and F. Casimirri, "Clinical Aspects of Ephedrine in the Treatment of Obesity," Int. J. Obes. 17.1 (1993): S65-S68. National Toxicology Program: Technical report on the toxicology and carcinogenesis studies of ephedrine sulfate, U.S. Dept. of Health and Human Services, Public Health Service, National Institute of Health; NIH publication; no. 86-2563. (919) 541-3419.
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22
D. Mller-Wieland, et al., "Inhibition of Fatty Acid Synthesis by Stimulation of Alpha- and Beta- Andrenergic Receptors in Human Mononuclear Leukocytes," Horm. Metab. Res. 26.4 (1994): 169-172. 23 M. Berlan, et al., "Plasma Catecholamine levels and lipid Mobilization Induced by Yohimbine in Obese and Non-Obese Women," Int. J. Obes. 15.5 (1991): 305-315.
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Supplements To Avoid In the fat loss supplement world, there is a lot to watch out for. Many times manufacturers will take supplements that have shown some positive results in studies, and totally misinterpret that information to the public to make a buck. Once such supplement is pyruvate. In studies, pyruvate has been shown to reduce fat without exercise.24 Unfortunately, what they don't tell you is that the dosage they used for that study is not only huge, but costly and will cause extreme nausea. The study used pyruvate in doses of 36g per day, which will cause most people to become extremely sick if ingested orally. Also, this amount taken daily (36,000mg) would cost more than $40 per day! Another supplement that is catching on fast is chitosan. This is basically an indigestible fiber made from the ground up shells of shrimp and clams. It is supposed to prevent fat from being digested, by binding with it and shuttling it out of the body. Well, this is all fine and dandy, but like I said earlier, most Americans are not fat because they eat too much fat! I don't know anyone who eats too much fat, because everyone is on a low fat kick now. The problem is with simple carbs, not fat. This supplement works, but is totally unnecessary. [Note: If you are a woman, make sure that you do not take Twinlab's Male Fuel or any product that contains Saw Palmetto. It is believed to cause birth defects.]
24
R.T. Stanko, et al., "Body-Composition, Energy Utilization, And Nitrogen Metabolism with a 4.25-MJ/d Low-Energy Diet Supplemented with Pyruvate1-3," Am. J. Clin. Nutr. 56 (1992): 630-635.
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This is a product that contains both creatine and a new supplement called HMB (beta-hydroxy beta-methylbuteyrate). Recent studies indicate that HMB may suppress protein breakdown following intense exercise.25 It also contains creatine, so if you use this product you will not need to buy additional creatine. The recommended dosage is 3 servings per day, so a 90 serving container should last you 30 days. I use Phosphagen, put out by EAS. They were the first to bring it to the market and are still the leading sellers of this supplement. But there are many other reputable companies that sell quality creatine. I suggest you find one that fits your budget. The price for pure creatine can range from $20-$75.00, depending on the size of the container. This substance has been shown to help increase by 500%,26 the levels of the powerful antioxidant glutathione, which aids in the support of lean body mass during low calorie diets.27 It also helps support increased levels of Glutamine in the bloodstream (necessary for muscle repair). This is a very powerful antioxidant. [Note: NAC and vitamin C work indirectly to increase glutathione levels. It has been shown that directly taking a glutathione supplement does not significantly increase blood levels of this antioxidant. It is believed that it does not survive digestion.28] The recommended dosage is 200 mg, 3 times per day. I usually just take 600 mg right after my workouts.
Creatine
price varies depending on size
NAC
Price: $10.00 # of servings: 30 price per serving: $0.33
25
SL Nissan, et al., "The Effect of the Lucien Metabolite -Hydroxy -methylbuteyrate on Muscle Metabolism During Resistance-Exercise Training," J. Apple. Physio. 81.5 (1996): 2095-2104. 26 S.A. Ebb, et al., "Effect of Ascorbate or N-Acetyl Cysteine Treatment in a Patient with Hereditary Glutathione Synthetase Deficiency," J. Pediatr. 124 (1994): 229-233. 27 R. Kinscherf, et al., "Low Plasma Glutamine in Combination with High Glutamate Levels Indicate Risk for Loss of Body Cell Mass in Healthy Individuals: The Effect of N-Acetyl Cysteine," J. Mol. Med. 74 (1996): 393-400. 28 A. Witschi, et al., "The Systematic Availability of Oral Glutathione," Eur. J. Clin. Pharmaco. 43 (1992): 667-669.
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Amount taken each day 6 scoops 3 scoops 1 serving 6 capsules 2 tablets 3 (15g)
Total amount used per week 42 scoops 21 scoops 7 servings 42 capsules 14 tablets 21 (105)g
Vege Fuel*
(30 scoops) $12.00
$30.00
Creatine**
(4oz, powder) $15.00
$15.00
Diet Fuel***
(120 capsules) $28.00
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$28.00
Aspirin
(100 tablets) $2.00
28
$2.00
Glutamine
Osmo 500g powder (100 servings) $40.00
$40.00
Vitamin C (1000mg)
(300 tablets) $20.00
3 tablets 1 tablet
21 tablets 7 tablets
Multi-vitamin
Vitamin Shoppe brand (no iron) $18.00
14 tablets
Totals
Note: These prices do not reflect the 20-30% discounts given by supplement stores like GNC and The Vitamin Shoppe. Whenever possible, try to buy these products in the largest containers possible. They will cost more than the smaller quantities, but you will receive more for your money. * Precision Protein and Soy protein powders can be substituted for Myoplex Lite. ** Can be substituted with Betagen. *** This stack can be substituted with any other thermogenic stack like Ripped Fuel or the ECA stack.
The amount of protein powder you use will vary depending on your weight and diet requirements. The values shown are the minimum.
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Product Ephedrine
(100 tablets) $12.95
Caffeine (Vivarin)
(24 tablets) $5.00
28
$10.00
Yohimbe
(100 capsules) $15.00
16
$15.00
NAC
(30 capsules, 600mg) $10.00
14
$10.00
Myoplex Lite
(20 servings) $32.00
42
$64.00
Chromium piccolinate
(100 tablets) $7.00
14
$7.00
Betagen
(90 servings) $65.00
42
$65.00
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Outside of New York City, an adequate place to get bodybuilding supplements is from GNC, on the first Tuesday of each month. This is when GNC has its 20% off sale. This is the only time I recommend you buy from them, because their products are usually overpriced. Buying from GNC should be a last resort. If you don't want to order supplements online, I recommend going to the nearest Vitamin Shoppe. They always have some sort of special going on. They usually have 25-30% off regular prices anytime, and occasionally they will have a "buy one and get the next one for half price" sale. This is also the best place to buy any sort of vitamin or unusual health product. They have everything, and the salespeople are usually very helpful. You can contact them at 1-800-223-1216, and ask for their latest catalog, or visit their website at http://www.vitaminshoppe.com. If you are going to order any EAS products, you should call them directly. They have a huge mail order business and usually give large discounts to those customers. Their number is 1-800-297-9776, and their web address is http://www.eas.com.
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* Teaspoons. ** Tablespoons.
I have found this table to be very useful when I need to convert weights and quantities. To use it, first go to the far left column and find the measurement that you are converting. For example, I just figured out that I need to eat a total 105 ounces of lean meat each week. I now need to convert that to pounds, so I know how much to buy at the grocery store. So I simply follow the ounces row all the way over to the 1 pound column, where it says 16. That means that there are 16oz in each pound. Next, I just divide the number of ounces I need (105) by 16, and that will give me the amount of pounds I need to buy (6.5 lbs.). [105/16 = 6.5] Here's another example: I take 3 teaspoons of glutamine everyday. I just bought a large 500g container of glutamine, and I want to know how many days this container will last. So I need to know how many grams are in 3 teaspoons. To convert teaspoons to grams, I just follow the teaspoons (tsp.) row on the far left over to the grams column, where it says .2. Now I just divide the number of teaspoons I take each day by .2, and I get 15. So each day, I should be taking 15g of glutamine (1 tsp.=5g). Then I simply divide 500 by 15 and I get then number of days this will last me: 33. [500/(3/.2) = 33]. The formula is to divide the side column by the top column (side/top). This will give you the desired value. Measurement Constants Here are a few common measurements that are always the same no matter what: 1 gram of any type of carbohydrate always has 4 calories 1 gram of any type of protein always has 4 calories 1 gram of any type of oil or fat always has 9 calories 1 tablespoon of any oil always has 14 grams of fat and around 120 calories 1 cup of uncooked rice will yield three cups cooked 1 cup of dry beans will yield 2 cups cooked
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McDonald's
Item Calories (g) Protein (g) Carbs (g) Fat (g)
300 120
27 21
38 7
5 2
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370 200
29 25
45 8
9 10
Taco Bell
Item Calories (g) Protein (g) Carbs (g) Fat (g)
310 180
19 14
47 21
8 5
Wendy's
Item Calories (g) Protein (g) Carbs (g) Fat (g)
310 200
27 25
35 9
8 8
24 26 23
25 128 8
9 4 9
Subway
Item Calories (g) Protein (g) Carbs (g) Fat (g)
289
18
46
Boston Market
Item Calories (g) Protein (g) Carbs (g) Fat (g)
4 5 1 4
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GROCERY SHOPPING
Shopping is an event all it's own, especially with all the nice packages designed to catch your attention. They all scream "Buy me, buy me." Well, ignore all that. Just get in there, get the stuff on your list, and that's it. Don't get sidetracked. That's the easiest way to start buying things you don't need. How To Read Labels I'm going to explain to you how to do something that the majority of Americans do incorrectly: read food labels. The first and last thing most people look at when reading a label is how many fat grams it has. That's good. If it's low, say 1-5 g, then people assume it's low fat. This is bad. Just because a product has a low amount of fat listed in the total fat area it does not mean it's low in fat. To get the true fat amount, you must take into account the serving size. For example, a regular 8 oz. container of Kraft Original Parmesan Cheese has 1.5 grams of fat per serving. Seems pretty low, right? Well, let's see. To find out the true fat content, first multiply the number of fat grams (1.5) by 9, to get the number of fat calories per serving (14 calories). Then divide that number by the total calories per serving (20). This will give you the percentage of fat you get for each serving of this product. After this calculation, I learn that this cheese is approximately 68% fat. This is not a good product for a low-fat diet! Here's the formula again: 1. (Total grams of fat) x (9) = Total fat calories per serving 2. (Total fat calories per serv.) / (calories per serving) = Percentage of fat calories per serving Thanks to a new rule, by the FDA, to help stop label deception, all food labels should have a new calculation termed "calories from fat". This is the first calculation above. Then, to get the percentage of fat for each serving, simply divide that number by the calories per serving (step #2 above). Points To Remember: When buying beef, look for the most lean and the most pink. Brown colored meat is a sign of spoilage. When buying chicken, get breast meat only (it contains more protein and less fat than other parts). The same goes for turkey. When buying poultry, look for a pinkish color. If it is cream or light grey in color, dont buy it. When buying seafood, look for a bright color, and no strong fishy odor. The flesh should not be mushy. If at all possible, buy organic products. This will lessen your exposure to antibiotics and hormones that the government terms "harmless." Try to buy organic eggs, milk, beef, chicken and fish if you can. Stock up on herbs, spices and hot sauces (see next page).
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GROCERY SHOPPING
This page contains a list of "free" foods and condiments, which you do not need to restrict when on my fat loss diet. Use them to help add spice and flavor to your diet. Condiments
A-1 sauce or steak sauce Bouillon, broth, consomm Catsup, tomato Cocoa, dry unsweetened Chili sauce Club soda, carbonated Diet salad dressing (low fat, low sugar) Dill pickle Gelatin, unflavored plain Gelatin artificially sweetened Horseradish Lemon or orange rind Mustard, prepared Nonstick cooking spray Onion Pickle relish Pimiento Salsa Sauerkraut juice Soy sauce (in moderation) Tabasco sauce Tomato paste Tomato puree Vinegar Worcestershire sauce Yeast, brewer's Yogurt, plain
Seasonings
Allspice Angostura bitters Anise Basil Bay leaf Caraway Cardamom Celery salt or seed Chervil Chili powder Chives Cinnamon Cloves Cumin Curry Dill Extracts Garlic Ginger root Marjoram Mint Mustard Dry Nutmeg Oregano Paprika Parsley Pepper Poppy seed Poultry seasoning Rosemary Saffron Sage Sesame seed Tenderizers Thyme Vanilla
Sugar-free Foods
Equal (aspartame) Gelatin dessert, sugar-free Gelatin, unflavored Gum, sugar-free Sprinkle Sweet (saccharin) Sugar Twin (saccharin) Sweet 'n Low (saccharin) Sweet One (acesulfame K) Sweet- 10 (saccharin) [Note: artificial sweeteners do not create as large of an insulin response as real sugars, but they do create one, so use them only when necessary]
Drinks
Carbonated or mineral water Cocoa powder, unsweetened Coffee Club soda Tea Tonic water, sugar-free
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FOOD VALUES
The following tables contain the caloric and nutritional breakdown of many common foods. This list is not all-inclusive, as it only includes the foods that I have used most often. If you need a more extensive database, try one of the many nutrition books out there. One very exceptional one is by Corinne Netzer, called The Complete Book of Food Counts. It has everything! You can also download the Food Components Database from my downloads page (http://www.musclegaintips.com/downloads.html) It is a program that contains about 5,000 different foods and their nutritional values.
Proteins
Food (1 oz.) Calories (g) Protein (g) Carbs (g) Fat (g)
Chicken Breast (no skin) Cod Designer Protein (whey, 1 scoop) 1 Large Egg White 1 Large Whole Egg Ground Beef (lean) Halibut Myoplex Plus Myoplex Plus Deluxe Myoplex Mass Myoplex Lite Precision Protein (whey, 1 scoop) Salmon, fresh Salmon (canned) Swordfish Shrimp (about 2 med. size) Tuna, fresh Tuna (canned, 1 oz.) Turkey Breast (no skin) Vege Fuel (soy protein, 1 scoops)
8 6 28 3 6 7 8 42 42 33 25 20 6 5 7 6 7 6 7 15
0 0 0 0 1 0 0 24 25 75 20 2 0 0 0 0 0 0 0 0
1 0 1.5 0 5 5 1 2 2 7 1.5 1 2 2 1 0 0 .5 1 0
Fats
Food Calories (g) Protein (g) Carbs (g) Fat (g)
Borage Oil (1 tbsp.) Flaxseed Oil (1 tbsp.) Olive Oil (1 tbsp.) Peanuts (1 oz, dry roasted) Peanut Butter (1 tbs.) Pistachios (1 oz.) Safflower Oil (1 tbsp.) Sunflower Oil (1 tbsp.) Udos Choice (1 tbsp.)
0 0 0 7 5 4 0 0 0
0 0 0 6 2 8 0 0 0
14 14 14 14 8 15 14 14 14
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FOOD VALUES
Carbohydrates
Food Calories (g) Protein (g) Carbs (g) Fat (g)
Baked potato (1 large, 8oz.) Blackeye Peas (1 cup) Brown Rice (1/2 cup, cooked) Cottage cheese (1/2 cup) Corn (1 cup, cooked) Corn Tortilla (1, small) Cream of Wheat (1/2 cup, cooked) Kidney Beans (1 cup, cooked) Lentils (1 cup, cooked) Oatmeal (1/2 cup, cooked) Pasta (dry, 1oz.) Popcorn (1 cup, plain) Rice Cakes (1, no salt) Ultra Fuel (16 oz., 1 serv.) Wheat bread (1 slice) White Rice (1/2 cup, cooked) Yam (1, baked, 8 oz.) Yogurt (plain, 1 cup)
220 198 109 80 180 67 134 208 230 73 105 31 35 400 61 134 220 160
5 13 2 18 5 2 4 13 18 3 4 1 1 0 2 2 4 10
51 36 23 3 41 13 28 38 40 13 20 6 7 100 11 30 53 14
0 1 1 1 2 1 0 1 1 1 .5 0 0 0 0 0 0 8
Asparagus Broccoli (raw) Brussel Sprouts (4, cooked) Cauliflower (raw) Celery (1 stalk, raw) Cucumber Eggplant (cooked) Frozen mixed vegetables (1/2 cup) Green Cabbage (raw) Greens (cooked) Green Beans Green Peas Okra (cooked) Onions (raw) Spinach (raw) Tomato (1 medium, raw) Zucchini (cooked)
44 24 32 24 6 14 27 40 16 30 44 126 50 25 12 25 28
3 3 2 2 0 1 1 2 0 1 2 8 3 1 1 1 1
8 5 7 5 1 3 6 9 4 6 10 11 11 6 5 5 7
0 0 .5 0 0 0 0 0 0 0 0 0 0 0 0 0
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FOOD VALUES
Fruit
Food Calories (g) Protein (g) Carbs (g) Fat (g)
Green Apple (with skin) 1 Apricot 1 Banana Berries (1 cup) Cherry (10) Grapefruit (1/2) Grapes (1 cup) Mango Melon (1 cup) 1 Orange Papaya (peeled, 4 oz.) Peach 1 Pear Pineapple (1 cup) Plum (4 oz.) Raisins (1 oz.) Raisins (1 cup) Tangerine
81 17 105 45 49 38 58 70 55 62 44 37 98 77 62 83 488 37
0 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 5 1
21 4 27 10 11 10 16 17 14 15 11 9 25 19 15 23 124 9
0 0 0 0 1 0 0 0 0 0 0 0 0 7 7 0 1 0
Miscellaneous
Food Calories (g) Protein (g) Carbs (g) Fat (g)
Betagen Phosphagen HP
10 140
0 0
2 34
0 0
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RECIPES (SAUCES)
Corn and Black Bean Salsa
Servings Preparation time 5 minutes Calories 340 Protein (g) 16 Carbohydrates (g) 60 Fat (g) 4
Ingredients:
1 cup of cooked black beans 1/2 cup of cooked corn (fresh or canned) 1/4 cup of diced onions 2 small chopped jalepeo pepper (leave out if you do not like spice) 1 diced tomato 1/3 cup of fresh chopped cilantro Drain the beans and corn then mix all ingredients together in a bowl. Refrigerate for at least 30 minutes. Use to spice up any plain meat or seafood dish.
Instructions:
Pico De Gallo
Servings Preparation time 5 minutes Calories 23 Protein (g) 1 Carbohydrates (g) 5 Fat (g) 0
Ingredients:
1 cup of seeded and chopped tomatoes 1 white onion, chopped 3 jalepeos, minced 1/4 cup of fresh chopped cilantro 3 tbsp. of fresh lime juice Combine all ingredients in a bowl and mix. Refrigerator for at least 30 minutes.
Instructions:
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RECIPES (SAUCES)
Spicy Mustard Sauce
Servings Preparation time 5 minutes Calories 180 Protein (g) 8 Carbohydrates (g) 16 Fat (g) 12
Ingredients:
1/2 cup of spicy Dijon mustard 1/2 cup of fat free mayonnaise 1 tsp. of Lea & Perrins Worchester Sauce 1/4 tsp of black pepper 1/4 tsp of crushed red pepper Combine all ingredients and refrigerate for 30 minutes. Use as sauce for cooked meats.
Instructions:
Corn Salsa
Servings Preparation time 25 minutes Calories 280 Protein (g) 6 Carbohydrates (g) 60 Fat (g) 2
Ingredients:
1 cup of corn, cooked 3/4 cup of Pace Thick and Chunky picante sauce 1/2 cup of water 1 onion, chopped 2 jalepeos, chopped 1 red pepper chopped Mix ingredients in sauce pan, bring to a boil then reduce heat and simmer, covered for 20 minutes.
Instructions:
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RECIPES (MEATS)
Mushroom Chicken (or turkey)
Nutrients per serving (1 breast) Servings 4 Preparation time 20 minutes Calories 232 Protein (g) 35 Carbohydrates (g) 14 Fat (g) 4
Ingredients:
1 can of Cream of chicken, or cream of mushroom soup Four 4oz, skinless chicken breast halves 1/2 cup of sliced mushrooms 1/4 cup of chopped red onion 1/4 cup of non-fat milk 2 tbsp of lemon juice 2 tbsp of minced parsley cooking spray 1. In a small bowl mix the soup, milk, lemon juice and parsley. 2. Spray pan with cooking spray and heat on medium. Add the chicken and cook on each side until brown (about 5 minutes). Remove from pan then add mushrooms and onions to pan and saut for 2-3 minutes. Next stir in soup mixture. 3. Next, add the chicken to the mixture and reduce heat. Simmer covered for 10 minutes, or until chicken is no longer pink in center.
Instructions:
Ingredients:
Four 4oz skinless chicken breasts 1/4 cup of lemon juice 1 tbsp of oregano 1 tbsp of parsley Dash of garlic powder Mix sauce in large bowl, add chicken. Cover and refrigerate overnight. Grill or bake chicken using marinade as a basting sauce.
Instructions:
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RECIPES (MEATS)
Herb Crusted Chicken (turkey, fish or beef steak)
Nutrients per serving (1 breast) Servings 4 Preparation time 25 minutes Calories 177 Protein (g) 32 Carbohydrates (g) 1 Fat (g) 5
Ingredients:
Four 4oz skinless, boneless chicken breasts Any blend of your favorite cooking herbs and spices (use equal parts of each): Mrs. Dash (low salt version) Crushed Red Pepper Garlic and Onion powder Italian Seasonings Olive oil 1. Put about 1 tsp of oil in a large bowl. Take each breast and coat it with oil. Then add your spice mix. Make sure you heavily coat each chicken breast with the spices. 2. Next spray a pan with cooking spray and heat on medium. 3. Once the pan is hot, add the chicken and cook until brown on each side (about 5-7 minutes each side). If chicken is burning or cooking too fast, lower heat. 4. Remove once meat is no longer pink in center.
Instructions:
Ingredients:
3 limes 1 tbsp of crushed red pepper 1 tbsp of coarse ground black pepper 1 tbsp of garlic powder 3 garlic cloves (minced) This makes enough marinade for about 3 lbs of meat. Mix all ingredients in a large container. Add meat. Squeeze the lime juice over each side of the meat and mix. Refrigerate the meat covered at least 3 hours. Once you are ready to cook, discard the excess marinade. To lock in the flavor of this marinade, I suggest you sear your meat. Searing involves initially browning the meat on each side very quickly in a very hot pan. This takes about 2-4 minutes for each side. After it is browned, you will then reduce the heat and cook it until it reaches your desired doneness.
Instructions:
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Ingredients:
1.5 cups of instant white rice 1 can (16 oz) of pinto beans, rinsed and drained 1 cup of water (or 1 cup of chicken stock) 1/2 cup of picante sauce 1/2 cup of sliced green onions 3 diced jalepeo peppers 1. Bring to a boil the water, picante sauce and onions in a saucepan. 2. Next, stir in the rice, beans and peppers. Cover and remove from heat. Let stand for 10 minutes.
Instructions:
Ingredients:
4 red potatoes 3/4 cup of skim milk 2 cloves of minced garlic 1/4 tsp of garlic powder 1/4 tsp of pepper 1/2 tsp of Molly McButter (or any butter flavored spray) 1. Cook potatoes by either boiling or microwaving on high until done. Next, place all ingredients in a food processor and blend until smooth.
Instructions:
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Ingredients:
1 cup of rice (white or brown) 1 medium tomato, diced 4oz can of green chiles, drained 1/2 cup of green bell peppers, chopped 3/4 cup of chopped onion 3/4 cup of water 1/2 cup of chicken stock (no msg, low salt) 1. Saut onions, and peppers in pot over medium heat until tender. 2. Next, add water, chicken stock, chilis, tomatoes and garlic. Bring to a boil. 3. Add rice. Cover, reduce heat to low, and simmer for 25 minutes, or until water has been completely absorbed by rice.
Instructions:
Sauted Onions with Peppers (quick side dish for any meal)
Nutrients per serving (1/2 cup) Servings 2 Preparation time 30 minutes Calories 100 Protein (g) 3 Carbohydrates (g) 23 Fat (g) 1
Ingredients:
1 large onion, sliced 1 red bell pepper, sliced 1 yellow bell pepper, sliced 1 green bell pepper, sliced 1/2 tsp of coarse black pepper 1/2 tsp of garlic powder 1/2 cup of water 1. Mix ingredients in skillet. Cover and cook on medium heat for 20 minutes. 2. After 20 minutes, remove cover, and continue cooking, stirring often, until the peppers are tender (about 10 minutes).
Instructions:
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DIET SUBSTITUTIONS
In section D and E you will find a preset program based on my original workout. This includes the mass and fat loss diets that I have already created for you. I have tried to make them as simple and as easy to follow as possible. You can either follow them directly (which I recommend), or use them as a guideline to help create your own. Many people have criticized me for the lack of variety in this diet. Well, I'm not a chef, and as I said earlier, and I don't like to cook. That's one more thing that I do not need to think about. I just want a meal that I can prepare quickly, and that will give me the correct amount nutrients. That's it I typically don't use complicated recipes, they make things too complicated. Each meal will have a certain amount of protein and carbs that you need to ingest, and complicated recipes will make that difficult to track especially on fatloss diets. To track things better, I try to keep things as simple as possible. I use sauces a lot to add variety. I have found that using sauces can make an otherwise dull meal exciting. Just adding something like salsa to my eggs or chicken really makes them tasty. Spices do the same thing. Adding spicy touches like jalepeos or chili peppers really add flavor too. Also, feel free to make any substitutions you like to personalize the diet to suit you. Remember, most foods are interchangeable. You can easily substitute one food for another provided it is in the same food group and same amount. For example, if you do not like brown rice (which I use a lot), you can substitute it with the same quantity of any carbohydrate you like. When you do this, make sure you get as close to the same amount of calories and other nutrients as you can. To do this properly, you must have the nutritional content of each serving to correctly size the meal. So, if I substituted 1/2 cup of brown rice with a 4oz. baked potato, the switch would have close to the same amount of calories, carbs, protein and fat. If I used an 8 oz baked potato, then this would not be an equal substitution. I would not know this if I did not know my food values. This is essential. Most meats are easily interchangeable. The numbers will not be exact, but they are close enough. So you can easily substitute chicken for fish or lean beef, and vice versa. Now, you know that most of your meals will contain both carbs and protein, so all you have to do is determine what carb and what protein YOU will be eating at each meal that will help you fulfill your daily nutrient/calorie requirements. From your list of quality protein sources, and carb sources, you must decide on what YOU want to eat at each meal
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DIET SUBSTITUTIONS
Common Substitutions
Substitute This
Proteins Myoplex Precision Protein Chicken Breasts Eggs Carbohydrates Brown Rice Vegetables Salad Fats Udo's Choice Oil Flaxseed oil, sunflower oil, walnuts, borage oil, safflower oi.
With This
Any meal replacement powder you like (Met-Rx, Lean Body), or any other high protein food like chicken, turkey, canned tuna, eggs, etc. Any other whey powder you like (Designer Protein), or any high protein, low fat food like egg whites, canned tuna, etc. Any other lean meat: Turkey, lean beef, fish, eggs, etc. Any lean meat, mrp or whey protein powder that you like. Any other non-sugary carb that you like (white rice, potatoes, yams, rice cakes, popcorn, beans, tortillas, etc. Any other non-sugary low calorie carb. Any other non-sugary low calorie carb.
If you are a Vegan I'm not going to mislead you, your diet is probably the worst for gaining muscle. It may be possible, but it will be difficult. Vegan diets contain insufficient protein, and insufficient dietary fat for muscle building. That is why most vegans are very thin or soft with not much muscle tone this type of diet is not your body's choice for building and maintaining muscle mass. You can get more dietary fat from nuts and flaxseed oil, but the protein is another story. Vegetable protein simply does not increase your nitrogen retention enough to build or maintain muscle mass. In other words, most of the vegetable protein you eat will not be used to build muscle. If you can't eat whey protein, then you will have to use soy protein isolate (SUPRO) as your definite source of protein for each day. You can still eat your normal diet, but include the soy. On the diet sheets, you would just substitute the soy protein wherever you see chicken, eggs or whey protein. The MRP is just a combination of carbs and protein, so you can mix your own by using the soy and any carb source you like. All the other supplements should be vegan friendly (glutamine, Vitamin C, etc.)
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116
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MY ORIGINAL PROGRAM
How I Gained So Much Muscle The 12 week program that enabled me to gain more than 30 lbs. of muscle was created using the concepts explained earlier in this manual. I worked out 3 times per week, training each body part only once every seven days. I worked my muscles in the following groups: Session 1: (Chest, Shoulders, Triceps) Session 2: (Back, Bicep) Session 3: (Legs) This Is My Workout Routine: 2 warm-up sets (light weight, 8 reps) with short rest period in-between 4 heavy sets 1) 6-8 reps 2) 4-6 reps 3) 2-4 reps 4) 1-2 reps 1 light set (6-12 reps), then superset to failure (8-12 reps) (Please remember that a superset is done immediately after the main exercise set. You are not allowed any rest.) I first did two warm-up sets just to get the joints loose, then did four sets using heavy weight, concentrating on prolonging the negative movement. For each set, I increased the weight just enough to keep me within the specific rep range for that set. My fourth set was the heaviest. Since the weight got heavier each set, I was performing fewer reps each time. After my fourth heavy set, I then reduced the weight to a much lighter poundage and performed as many reps as I could to really exhaust the muscle group. Immediately after that, I did a superset to failure. Since I train alone, I do not train to failure on most exercises. Just when my muscles begin to burn, and I feel myself becoming weaker, I stop. After I complete my last set, I then use the superset to finally blast my muscle to failure. I can go to failure on supersets, because the supersets I use allow me to safely release the weight once my muscles fail. The supersets that I suggest are done on machines or with dumbbells, so you will not need a spotter. I use this technique quite often, since I do not use a personal trainer, and work I out early in the morning when the gym is quite empty.
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MY ORIGINAL PROGRAM
Strength Testing I cannot determine your starting weights, so you must do this yourself. What I did was simply pick one day to go to the gym to practice performing each exercise and test my strength levels. First, I would warm up using the lightest weight I could for that particular exercise, concentrating on using the correct form. This is very important. You want to train your muscles to perform this exercise one way the correct way. Then I would choose a light to moderate weight to test my strength. I'm basically looking for a weight that will allow me to perform 8-10 reps. This will give me a good starting point. Now, let's say, for example, that I was working my chest. I would warm-up with the flat bench press. I used no weight on the bar, so I was lifting 45 lbs. for 8 reps (the bar weighs 45 lbs.). Next, I would put a 25 lb. weight on each side, bringing the total weight up to 95 lbs. for my first heavy set. If I am only able to do seven reps, then I know for my first workout that 95 lbs. will be my starting weight for my first heavy set (the rep range for the first set is 6-8). If, for example, during my strength test, my muscles failed after 4 reps, then I know that the weight is too heavy for my first set, but it is appropriate for my third set. I make a note of this, and set my first heavy set weight for my actual workout at around 75 lbs. My second set would then be 85 lbs., and my third set would be 95 lbs., etc. From there, you should plan to increase the weight in small 5 lb. increments for each heavy set. If you find that five pounds is too much, then increase each set by 2.5 lbs. Though everyone is different, the goal is to find the weights that will cause your muscles to fatigue within the desired rep range. Remember, on the first set you should be lifting a weight that you can only lift for 4-8 reps. If it takes you 9 reps before your muscles fatigue, then the weight is too light for that particular set. The next time you perform this exercise, simply add five pounds. If you can only do three reps, then the weight is too heavy for that particular set, so you should reduce the weight slightly the next time you perform that exercise. It may take you a few weeks to learn your strength levels, but once you do, you will know how many reps you should do at each weight. You should aim to increase your load (weight) on each exercise, each week. In theory, you should progressively get stronger each week, but it does not always work that way. You may get stronger and stronger for 3 straight weeks, then get stuck for 2 weeks, then surge to new levels for 2 weeks. Everyone is different, and many factors can affect your strength (concentration, stress, health, fatigue, etc.). So, don't get too caught up on the numbers. Just get in there, and lift as much as you can. That's all you can do.
Cutting Edge Publishing 1999, 2000 s All rights reserved s www.musclegaintips.com 118
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MY ORIGINAL PROGRAM
Changing Workout Parameters About five weeks into my program, my size and strength gains began to slow. Soon my body stopped gaining weight altogether. I had hit my first plateau. To combat this "adaptation," I simply changed my workout parameters. I needed to stimulate my muscles in a different way. Though I could have changed it in many different ways, I decided to try a short but intense workout, where you perform ten sets of ten reps. It is know, by some, as German Volume Training. I started the 10x10 training around week seven, and continued with it until week ten (for 4 weeks). This workout helped me to shoot past my first plateau. This is a great workout, but remember, there are many great workouts. I just happened to choose this one because it was different. Any change of my parameters would probably have given me the same result. The 10x10 workout is quite painful, but very quick and intense. You will get an incredible workout in a very short amount of time. It also requires more rest than other workouts, because you are stimulating every muscle fiber for maximum effort. To Perform the 10x10 Workout You Must: Train only 3 times per week, working each body part just once per week Pick a weight with which you can normally perform 20 slow reps. This may not seem like much, but by the 7th or 8th set, you will be wishing it was lighter! This weight should be about 60% of your 1 rep max. Do only one exercise per body part. After the core work is completed, you may perform a minimal amount of isolation work (using high reps and light weight). Typically, you will perform up to three sets of 10-15 reps Your tempo should be 1/0/1. You will rest only 90 seconds between sets. There is no exception to this. Do not increase the rest interval as you fatigue If you do not wish to use the 10x10 workout, just use the alternate on page 240. To help avoid plateaus, this workout changes the type of exercises and the tempo.
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12 WEEKS OVERVIEW
Day 1 Day 2
Rest & Eat
Day 3
Workout 2 Legs
Day 4
Rest & Eat
Day 5
Workout 3 Back, bicep
Day 6
Rest & Eat
Day 7
Rest & Eat
Week 1 (Bulk)
Day 8
Day 9
Rest & Eat
Day 10
Workout 2 Legs
Day 11
Rest & Eat
Day 12
Workout 3 Back, bicep
Day 13
Rest & Eat
Day 14
Rest & Eat
Week 2 (Bulk)
Day 15
Day 16
Rest & Eat
Day 17
Workout 2 Legs
Day 18
Rest & Eat
Day 19
Workout 3 Back, bicep
Day 20
Rest & Eat
Day 21
Rest & Eat
Week 3 (Bulk)
Day 22
Day 23
Rest & Eat
Day 24
Workout 2 Legs
Day 25
Rest & Eat
Day 26
Workout 3 Back, bicep
Day 27
Rest & Eat
Day 28
Rest & Eat
Week 4 (Bulk)
Day 29
Day 30
Rest & Eat
Day 31
Workout 2 Legs
Day 32
Rest & Eat
Day 33
Workout 3 Back, bicep
Day 34
Rest & Eat
Day 35
Rest & Eat
Week 5 (Bulk)
Day 36
Day 37
Rest & Eat
Day 38
Workout 2 Legs
Day 39
Rest & Eat
Day 40
Workout 3 Back, bicep
Day 41
Rest & Eat
Day 42
Rest & Eat
Week 6 (Bulk)
Day 43
Day 44
Rest & Eat
Day 45
Workout 2 (10x10) legs
Day 46
Rest & Eat
Day 47
Workout 3 (10x10) should., arms
Day 48
Rest & Eat
Day 49
Rest & Eat
Week 7 (Bulk)
Day 50
Day 51
Rest & Eat
Day 52
Workout 2 (10x10) legs
Day 53
Rest & Eat
Day 54
Workout 3 (10x10) should., arms
Day 55
Rest & Eat
Day 56
Rest & Eat
Week 8 (Bulk)
Day 57
Day 58
Rest & Eat
Day 59
Workout 2 (10x10) legs
Day 60
Rest & Eat
Day 61
Workout 3 (10x10) should., arms
Day 62
Rest & Eat
Day 63
Rest & Eat
Week 9 (Bulk)
Day 64
Day 65
Rest & Eat
Day 66
Workout 2 (10x10) legs
Day 67
Rest & Eat
Day 68
Workout 3 (10x10) should., arms
Day 69
Rest & Eat
Day 70
Rest & Eat
Week 10 (Bulk)
Day 71
Day 72
Cardio
Day 73
Workout 2 Legs
Day 74
Cardio
Day 75
Workout 3 Back, bicep
Day 76
Cardio
Day 77
Rest
Day 78
Day 79
Cardio
Day 80
Workout 2 Legs
Day 81
Cardio
Day 82
Workout 3 Back, bicep
Day 83
Cardio
Day 84
Rest
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A SAMPLE DAY
To help you further understand how this program should work, I would like to take you through a day in my mass workout schedule. Friday (Leg Workout) 6:30am: 7 am: Wake up. Eat Meal A and take my supplement Stack A. At the same time, I prepare supplement Stack B and put it into a mini Tupperware container. I also grab a 16 oz. grape flavored Ultra Fuel out of the refrigerator and put it all in my gym bag. Gym Workout (Legs) I start my session with a short, five minute warm-up on the stationary bike. During this time I'm concentrating on relaxing my muscles and trying to get psyched for my leg workout. Squats Once that is completed, I move over to the squat rack and do a few light stretches for my quads and hamstrings. I also loosen up my knees by doing some slow, deep knee bends and knee circles. Now I am ready to begin my squat routine. I perform 2 warm-up sets with the bar and one 45 lb. plate on each side (135 lbs.). Each rep I perform is slow and deliberate I try to keep proper form when I am warming up, to help my muscles remember the exercise mechanics. I squat all the way down on the warm-up just to get my hips and knees loose, but I will only go to parallel on my heavy sets. After a short rest, I quickly add two more 45 lb. plates (225 lbs.) and squat 8 reps. Rest for 3 minutes, then I add two more 45 lb. plates (315 lbs.). While my watch is beeping to tell me my 3 minute rest is up, I step up and squat 6 reps barely. Breathing a little heavier, and feeling really dizzy, I put two more 45 lb. plates on the bar. Three minutes should give me enough time to put on my weight belt and get ready for 405 lbs. Note: I try to use my weight belt as little as possible. Keeping it on for every exercise is unnecessary, and it prevents the development of crucial lower back and trunk stabilizer muscles. I only use it for really heavy weight, and then I take it off. I only get 3 short reps out of this, but that is within my range.
8 am:
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A SAMPLE DAY
For my final heavy set I put on two more 45 lb. plates (495 lbs.). I also ask a guy nearby to help spot me on this. When doing squats, I typically know when I can't do anymore reps, so I never get stuck at the bottom. But with such a heavy weight, I don't want to take any chances. I am only able to do 1 full rep. Oh well. Boy, am I dizzy and feelin' kinda' nauseated (this is normal). I get some help taking all the plates off, except for two on each side (225 lbs.). I then do as many reps as I can do for my burnout set. It turns out to be almost 9. Now, here's the fun part. After I rack the weight, I quickly move over to the leg extension machine where I put on about 100 lbs. and start doing a superset of as many as I can. I ended up doing 15 really painful reps, and that concludes my squat workout. Stiff-Legged Deadlifts After catching my breath, I perform 2 warm-ups with just the 45 lb. bar, taking care to stretch as much as I can at the bottom of the movement to loosen up my hamstrings. I then put on two 45 lb. plates and perform 8 reps, concentrating on stretching at the bottom of the movement. The other sets are as follows: 6 reps at 185 lbs. 4 reps at 205 lbs. 1 reps at 225 lbs. Burnout set: 13 reps at 135 lbs. I then immediately rush over to the lying hamstring curl machine and do 10 reps at 100 lbs. Calve Raises For calves, I choose to do strip sets, because I can really blast my calves in a very short amount of time. After my warm-up, I simply start with a light weight and do as many as I can, I then increase the weight and, without resting, do another set of as many as I can. I continue this pattern until the weight becomes too heavy for me to perform any reps, then I reverse. I reduce the weight and do as many as I can do, then, without resting, I decrease the weight again and do another set. I continue this until I reach my starting weight. During this session, I did 5 sets going up in weight and 5 sets going down, raging from 45 lbs. up to 180 and back down.
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A SAMPLE DAY
Reverse Crunches I do four sets of 15 reps, focusing on contracting my abs with each rep. 9 am: Take Stack B After my workout, I immediately take a scoop of Phosphagen HP, 1 tablespoon of Glutamine, 1,000 mg of Vitamin C and wash it down with a small bottle of grape Ultra Fuel. Eat Meal B Once I get home, I eat a huge meal consisting of protein, carbs and fat. Since I have a few hours before my next meal, I decided to do some grocery shopping. I buy enough food for the next 3 days. After baking the chicken, I store it in Tupperware containers for use later on in the week. I also get to boil some eggs to take with me as emergency food. I sometimes eat these when away from home longer than expected. 1 pm: 4 pm: 7 pm: 10 pm: Meal C and Stack C Meal D Nap 5-7pm. Meal E Meal F and Stack D
9:45: .
Study my actual diet and workout sheets starting on page 125, because they contain everything I did for the entire 12 weeks. When you are ready, I have constructed diet and workout schedules based on this training method. The pre-set plans are in section D. All you need to know to get started is your current weight and when you will be working out. Please understand that this program is best for skinny guys who have very little body fat. It is ideal for those who want to gain as much weight as possible in a very short amount of time. If you are "skinny fat," (i.e. someone who is thin, but has very little muscle tone and a lot of body fat usually around the waist and stomach area), this program may be too drastic for you. It could cause you to put on more body fat than you would like. People who are "skinny fat" should use my current training program. It starts in section E, and is designed to minimize fat storage while gaining muscle mass.
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STAYING MOTIVATED
Throughout your program, it is essential that you remain focused and motivated. This is sometimes easier said than done. It is easy to be motivated when everything is new and you are constantly making size and strength gains, but when they slow or cease, motivation decreases and you lose confidence in your system. This has happened to everyone at some point. But don't doubt your program, whatever it may be. This is the true road to failure. Once you decide on a plan, you must see it through. Have enough confidence in yourself to realize that you chose the right methods. I typically lose motivation at plateau levels (when I cease making any significant gains), or in the winter time (when it's cold outside and there is very limited daylight). To keep yourself on track, there are a few things I suggest that you do: Take a before picture, and keep it where you can see it everyday. This reminds you of what you used to look like, and what you will look like again if you stop training! Write down your specific goal on a piece of paper (for example: I want to gain 30 pounds of muscle and get my body fat below 6%), and either carry it with you everywhere, or hang it somewhere you will see it everyday. Find a photo of someone who has the physique that you are trying to attain. You must be realistic when choosing this. I happen to think that Arnold has a physique that I would like to have, but it will never happen. I don't have the genetics, and I do not want to spend my life in a gym. Just choose someone who is realistically achievable. Now hang that where you will see it everyday. Each time you look at your role model photo or read your written goal, you should visualize what you will actually look like at that goal and how you will feel. Take your physical measurements every two weeks. This is a gauge of how well your program is working for you. It will show you how far you have come. You will also see what is and what is not working for you. Give yourself a free day. Allow yourself one day out of the week to eat anything you want without guilt. Don't underestimate their power of these tips. I have found that visualization and "mental blueprinting" almost always manifests itself physically. No one knows why this stuff works, it just does. I'm proof.
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125
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My Original Routine
33" 26 1/2"
35 1/2" 28"
36 1/4" 30"
37 1/2" 31"
38 3/4" 31 1/2"
39 1/2" 31 1/4"
39 1/4" 29 5/8"
6 4 3 6 10 7 8 3 6 53 .393
5 4 3 6 9 8 9 3 5 52 .354
5 4 3 8 10 9 11 3 6 59 .378
6 4 3 10 10 9 12 3 5 62 .378
5 3 2 10 10 10 13 3 4 60 .357
5 3 3 11 10 10 14 3 4 63 .371
3 2 2 4 8 8 6 3 4 40 .240
11%
10%
10.6%
10.6%
10%
10.3%
6.8%
15 120
15 132
16 140
16 148
17 151
17.5 152
11 156
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My Original Routine
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Points to remember:
Keep your workouts under 75 minutes Drink Stack B immediately after your workout. Eat a very large meal within 1 hour after your workout Eat every 3 hours Eat your last meal 30 minutes before bed Drink at least 89 oz of water
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My Original Routine
2 Warmups
reps/weight
1
reps/weight
2
reps/weight
4
reps/weight
Burnout
reps/weight
Superset
reps/weight
Shoulder Press
Side Raises (superset to failure)
6/175 6/115
4/205 4/135
2/225 3/155
Stiff-Legged Deadlifts
Hamstring Curl (superset to failure)
Calve raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Wide Grip Pull-ups (to failure) One-Arm Rows
Latbar Pulldown (superset to failure)
15
12
10
8/30 8/10
10 8/50 8/25 25
10/40 11/60
Crunches
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My Original Routine
Session 1 (Chest, back) Incline Dumbbell Press Barbell Rows (reverse grip) Pull-overs (3 sets, 10-15 reps) Lat-Pulldowns (3 sets, 10-15 reps) Decline board twisting Sit-ups Session 2 (Legs) Deadlifts (use proper form, or do leg press) Calve Raises (full stretch) Reverse Crunches Session 3 (Shoulders, arms) Bar Dips Reverse curls w/EZ curl bar Lateral Raises (3 sets, 10 reps) Tricep Pulldowns (3 sets, 10-15 reps) Decline board twisting Sit-ups
2 Warmups
reps/weight
Weight
(20 rep max)
1
reps
2
reps
Sets 3 4
reps reps
5
reps
6
reps
7
reps
8
reps
9
reps
10
reps
15/20 12/45
10 10 15 15 15
10 10 15 14 15
10 10 12 14 14
10 10
10 10
10 10
10 10
10 10
10 10
10 10
14
15/45 15/100
10 10 15
10 10 15
10 10 12
10 10 12
10 10
10 10
10 10
10 10
10 10
10 10
no 12/20
10 10 10 15 15
10 10 10 15 15
10 10 10 15 15
10 10
10 10
10 10
10 10
10 10
9 10
9 10
13
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E l l i s
My Original Routine
135 lbs.
Non-Weight Training Days (18x bodyweight, 40%-30%-30%)
81 Fat (g) 2 14 16 20 2 22 5 3 8 2 14 16 5 1 6 2 14 16
Daily total
2,430
246
187
76
Daily total
2,441
240
178
84
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
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My Original Routine
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Points to remember:
Keep your workouts under 75 minutes Drink your Post-workout stack (stack B) immediately after your workout Eat every 3 hours No food 8-10 hours before cardio Eat your last meal 30 minutes before bed Drink at least 112 oz of water
Notes:
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My Original Routine
Session 1 (Chest, shoulders, triceps) Incline Bench Press Flat Dumbell Flyes Dumbell Side Lateral Raises Tricep Pushdowns Crunches Session 2 (Legs) Leg Press Leg Extensions Hamstring Curl Calve Raises Reverse Crunches Session 3 (Back, bicep) Wide Grip Lat-Pulldowns Cable Rows Cable Curls Crunches Cardio
1 Warmup
reps/weight
1
reps/weight
Sets 2
reps/weight
3
reps/weight
4
reps/weight
10/90 10/60 23
132
E l l i s
My Original Routine
170 lbs.
Cardio Training Days (10x bodyweight, 40%-30%-30%)
57 Fat (g) 0 1 14 15 4 3 7 0 2 2 0 1 7 1 9 4 1 5 0 1 14 15 53 Daily Goal Meal A (Stack A) 1 soy protein 1 Precision Protein 1 tbsp. Udo's Meal B (Stack B) 4 oz. Chx breast 1.5 cup brown rice Meal C (Stack C) 3 egg whites 1 cup of brown rice Meal D 1 Soy protein 1/2 Precision Protein 1/2 tbsp Udo's 1 rice cakes Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 soy protein 1 Precision Protein 1 tbsp Udo's 1,700 Calories 60 100 132 292 140 327 467 48 218 266 60 50 66 35 211 140 50 190 60 100 132 292 1,718 170 Protein (g) 15 20 0 35 32 6 38 9 4 13 15 10 0 1 26 32 2 34 15 20 0 35 181
57 Fat (g) 0 1 14 15 4 3 7 0 2 2 0 1 7 1 9 4 1 5 0 1 14 15 53
Daily total
Daily total
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
133
E l l i s
134
E l l i s
135
E l l i s
During your fat loss diet: 1) Fat Loss Schedule. 2) Fat Loss Diet. 3) Weight Training Routine (Week 11-12) 4) Shopping List.
On the next few pages, you will be instructed how to fill out your Mass Gain and Fat Loss Schedules.
136
E l l i s
137
E l l i s
138
E l l i s
Pectoral/Chest
Right Tricep*
Right Bicep*
Suprailiac (hip)
Lower Back*
Subscapular*
Right calve
The Calculations: To calculate your measurements, add up the nine sites and then divide that total by your weight. Next, multiply that number by 28 (28 for men, 30 for women) and you will have your percentage body fat. To find out how many pounds that percentage equals, just multiply your weight by that percentage and then divide by 100. This will tell you how many pounds of fat you have. Here is again: If my total site measurements equal 67mm, and my weight equals 185 lbs.: Then my percentage of body fat is (65/185) x 28 = 10.14% That equals 18.76 pounds of fat ((10.14 x 185)/100) = 18.76 lbs.
139
E l l i s
140
E l l i s
Pre-Set Programs
Week 1
2 Warmups
reps/weight
1
reps/weight
2
reps/weight
4
reps/weight
Burnout
reps/weight
Superset
reps/weight
Shoulder Press
Side Raises (superset to failure)
Stiff-Legged Deadlifts
Hamstring Curl (superset to failure)
Calve raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Wide Grip Pull-ups (to failure) One-Arm Rows
Latbar Pulldown (superset to failure)
Crunches
141
E l l i s
Pre-Set Programs
Week 2
2 Warmups
reps/weight
1
reps/weight
2
reps/weight
4
reps/weight
Burnout
reps/weight
Superset
reps/weight
Shoulder Press
Side Raises (superset to failure)
Stiff-Legged Deadlifts
Hamstring Curl (superset to failure)
Calve raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Wide Grip Pull-ups (to failure) One-Arm Rows
Latbar Pulldown (superset to failure)
Crunches
142
E l l i s
Pre-Set Programs
Week 3
2 Warmups
reps/weight
1
reps/weight
2
reps/weight
4
reps/weight
Burnout
reps/weight
Superset
reps/weight
Shoulder Press
Side Raises (superset to failure)
Stiff-Legged Deadlifts
Hamstring Curl (superset to failure)
Calve raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Wide Grip Pull-ups (to failure) One-Arm Rows
Latbar Pulldown (superset to failure)
Crunches
143
E l l i s
Pre-Set Programs
Week 4
2 Warmups
reps/weight
1
reps/weight
2
reps/weight
4
reps/weight
Burnout
reps/weight
Superset
reps/weight
Shoulder Press
Side Raises (superset to failure)
Stiff-Legged Deadlifts
Hamstring Curl (superset to failure)
Calve raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Wide Grip Pull-ups (to failure) One-Arm Rows
Latbar Pulldown (superset to failure)
Crunches
144
E l l i s
Pre-Set Programs
Week 5
2 Warmups
reps/weight
1
reps/weight
2
reps/weight
4
reps/weight
Burnout
reps/weight
Superset
reps/weight
Shoulder Press
Side Raises (superset to failure)
Stiff-Legged Deadlifts
Hamstring Curl (superset to failure)
Calve raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Wide Grip Pull-ups (to failure) One-Arm Rows
Latbar Pulldown (superset to failure)
Crunches
145
E l l i s
Pre-Set Programs
Week 6
2 Warmups
reps/weight
1
reps/weight
2
reps/weight
4
reps/weight
Burnout
reps/weight
Superset
reps/weight
Shoulder Press
Side Raises (superset to failure)
Stiff-Legged Deadlifts
Hamstring Curl (superset to failure)
Calve raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Wide Grip Pull-ups (to failure) One-Arm Rows
Latbar Pulldown (superset to failure)
Crunches
146
E l l i s
Pre-Set Programs
Week 7
Session 1 (Chest, back) Incline Dumbbell Press Barbell Rows (reverse grip) Pull-overs (3 sets, 10-15 reps) Lat-Pulldowns (3 sets, 10-15 reps) Decline board twisting Sit-ups Session 2 (Legs) Deadlifts (use proper form, or do leg press) Calve Raises (full stretch) Reverse Crunches Session 3 (Shoulders, arms) Bar Dips Reverse curls w/EZ curl bar Lateral Raises (3 sets, 10 reps) Tricep Pulldowns (3 sets, 10-15 reps) Decline board twisting Sit-ups
2 Warmups
reps/weight
Weight
(20 rep max)
1
reps
2
reps
Sets 3 4
reps reps
5
reps
6
reps
7
reps
8
reps
9
reps
10
reps
147
E l l i s
Pre-Set Programs
Week 8
Session 1 (Chest, back) Incline Dumbbell Press Barbell Rows (reverse grip) Pull-overs (3 sets, 10-15 reps) Lat-Pulldowns (3 sets, 10-15 reps) Decline board twisting Sit-ups Session 2 (Legs) Deadlifts (use proper form, or do leg press) Calve Raises (full stretch) Reverse Crunches Session 3 (Shoulders, arms) Bar Dips Reverse curls w/EZ curl bar Lateral Raises (3 sets, 10 reps) Tricep Pulldowns (3 sets, 10-15 reps) Decline board twisting Sit-ups
2 Warmups
reps/weight
Weight
(20 rep max)
1
reps
2
reps
Sets 3 4
reps reps
5
reps
6
reps
7
reps
8
reps
9
reps
10
reps
148
E l l i s
Pre-Set Programs
Week 9
Session 1 (Chest, back) Incline Dumbbell Press Barbell Rows (reverse grip) Pull-overs (3 sets, 10-15 reps) Lat-Pulldowns (3 sets, 10-15 reps) Decline board twisting Sit-ups Session 2 (Legs) Deadlifts (use proper form, or do leg press) Calve Raises (full stretch) Reverse Crunches Session 3 (Shoulders, arms) Bar Dips Reverse curls w/EZ curl bar Lateral Raises (3 sets, 10 reps) Tricep Pulldowns (3 sets, 10-15 reps) Decline board twisting Sit-ups
2 Warmups
reps/weight
Weight
(20 rep max)
1
reps
2
reps
Sets 3 4
reps reps
5
reps
6
reps
7
reps
8
reps
9
reps
10
reps
149
E l l i s
Pre-Set Programs
Week 10
Session 1 (Chest, back) Incline Dumbbell Press Barbell Rows (reverse grip) Pull-overs (3 sets, 10-15 reps) Lat-Pulldowns (3 sets, 10-15 reps) Decline board twisting Sit-ups Session 2 (Legs) Deadlifts (use proper form, or do leg press) Calve Raises (full stretch) Reverse Crunches Session 3 (Shoulders, arms) Bar Dips Reverse curls w/EZ curl bar Lateral Raises (3 sets, 10 reps) Tricep Pulldowns (3 sets, 10-15 reps) Decline board twisting Sit-ups
2 Warmups
reps/weight
Weight
(20 rep max)
1
reps
2
reps
Sets 3 4
reps reps
5
reps
6
reps
7
reps
8
reps
9
reps
10
reps
150
E l l i s
Pre-Set Programs
Week 11
Session 1 (Chest, shoulders, triceps) Incline Bench Press Flat Dumbell Flyes Dumbell Side Lateral Raises Tricep Pushdowns Crunches Session 2 (Legs) Leg Press Leg Extensions Hamstring Curl Calve Raises Reverse Crunches Session 3 (Back, bicep) Wide Grip Lat-Pulldowns Cable Rows Cable Curls Crunches Cardio
1 Warmup
reps/weight
1
reps/weight
Sets 2
reps/weight
3
reps/weight
4
reps/weight
151
E l l i s
Pre-Set Programs
Week 12
Session 1 (Chest, shoulders, triceps) Incline Bench Press Flat Dumbell Flyes Dumbell Side Lateral Raises Tricep Pushdowns Crunches Session 2 (Legs) Leg Press Leg Extensions Hamstring Curl Calve Raises Reverse Crunches Session 3 (Back, bicep) Wide Grip Lat-Pulldowns Cable Rows Cable Curls Crunches Cardio
1 Warmup
reps/weight
1
reps/weight
Sets 2
reps/weight
3
reps/weight
4
reps/weight
152
E l l i s
153
E l l i s
Pre-Set Programs
Mass Diet
Weight Training Days (18x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B (Stack B) 1 Myoplex 1/2 Ultra Fuel (8oz.) Meal C (Stack C) 4 oz. Chx breast 1/2 cup brown rice Meal D 3 eggs (boiled) Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 Precision Protein 1 tbsp Udo's 1,800 Calories 300 132 432 300 200 500 140 109 249 225 225 140 50 190 100 132 232 180 Protein (g) 42 0 42 42 0 42 32 2 34 18 18 32 2 34 20 0 20 135 Carbs (g) 25 0 25 25 50 75 0 23 23 3 3 0 5 5 2 0 2 60 Fat (g) 2 14 16 2 0 2 4 1 5 15 15 4 1 5 1 14 15 Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B2 (creatine) 2 eggs 2 slices wheat bread Meal C (Stack C) 3 oz. Chx breast 1 cup brown rice Meal D 1 Myoplex 1 tbsp. Udo's Meal E 3 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 Precision Protein 1 tbsp Udo's 1,800 Calories 300 132 432 150 122 272 105 218 323 300 132 432 105 50 155 100 132 232 180 Protein (g) 42 0 42 12 4 16 24 4 28 42 0 42 24 2 26 20 0 20 135 Carbs (g) 25 0 25 2 22 24 0 46 46 25 0 25 0 5 5 2 0 2
100 lbs.
Non-Weight Training Days (18x bodyweight, 40%-30%-30%)
60 Fat (g) 2 14 16 10 0 10 3 2 5 2 14 16 3 1 4 1 14 15
Daily total
1,828
190
133
58
Daily total
1,846
174
127
66
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
154
E l l i s
Pre-Set Programs
100 lbs.
Cardio Training Days (10x bodyweight, 40%-30%-30%)
75 Carbs (g) 0 1 1 0 46 46 0 5 5 0 1 1 0 23 23 0 1 0 1 33 Fat (g) 0 1 1 0 2 2 3 1 4 0 1 1 3 1 4 0 1 14 15
Daily total
991
113
77
27
Daily total
991
113
77
27
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
155
E l l i s
Pre-Set Programs
Mass Diet
Weight Training Days (18x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B (Stack B) 1 Myoplex 1/2 Ultra Fuel (8oz.) Meal C (Stack C) 4 oz. Chx breast 1 cup brown rice Meal D 4 eggs Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 Precision Protein 1 tbsp Udo's 1,980 Calories 300 132 432 300 200 500 140 218 358 300 300 140 50 190 100 132 232 198 Protein (g) 42 0 42 42 0 42 32 4 36 24 24 32 2 34 20 0 20 149 Carbs (g) 25 0 25 25 50 75 0 46 46 4 4 0 5 5 2 0 2 66 Fat (g) 2 14 16 2 0 2 4 2 6 20 20 4 1 5 1 14 15 Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B2 (creatine) 2 eggs 3 slices wheat bread Meal C (Stack C) 4 oz. Chx breast 1 cup brown rice Meal D 1 Myoplex 1 tbsp. Udo's Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 Precision Protein 1 tbsp Udo's 1,980 Calories 300 132 432 150 183 333 140 218 358 300 132 432 140 50 190 100 132 232 198 Protein (g) 42 0 42 12 6 18 32 4 36 42 0 42 32 2 34 20 0 20 149 Carbs (g) 25 0 25 2 33 35 0 46 46 25 0 25 0 5 5 2 0 2
110 lbs.
Non-Weight Training Days (18x bodyweight, 40%-30%-30%)
66 Fat (g) 2 14 16 10 0 10 4 2 6 2 14 16 4 1 5 1 14 15
Daily total
2,012
198
157
64
Daily total
1,977
192
138
68
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
156
E l l i s
Pre-Set Programs
110 lbs.
Cardio Training Days (10x bodyweight, 40%-30%-30%)
37 Fat (g) 0 1 7 8 0 2 2 3 1 4 0 1 1 3 1 4 0 1 14 15 34 Daily Goal Meal A (Stack A) 1/2 soy protein 1/2 Precision Protein 1/2 tbsp Udo's Meal B (Stack B) 2 egg whites 1 cup brown rice Meal C (Stack C) 3 oz. Chx breast 1 cup of veggies Meal D 1/2 Soy protein 1/2 Precision Protein Meal E 3 oz. Chx breast 1/2 cup brown rice Meal F (Stack D) 1/2 soy protein 1/2 Precision Protein 1 tbsp Udo's 1,100 Calories 30 50 66 146 32 218 250 105 50 155 30 50 80 105 109 214 30 50 132 212 1,057
83 Carbs (g) 0 1 0 1 0 46 46 0 5 5 0 1 1 0 23 23 0 1 0 1 77
37 Fat (g) 0 1 7 8 0 2 2 3 1 4 0 1 1 3 1 4 0 1 14 15 34
Daily total
Daily total
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
157
E l l i s
Pre-Set Programs
Mass Diet
Weight Training Days (18x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B (Stack B) 1 Myoplex 1/2 Ultra Fuel (8oz.) Meal C (Stack C) 4 oz. Chx breast 1 cup brown rice Meal D 1 Precision Protein 1 tbsp Udo's 3 eggs (boiled) Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 Precision Protein 1 tbsp Udo's 2,160 Calories 300 132 432 300 200 500 140 218 358 100 132 225 457 140 50 190 100 132 232 216 Protein (g) 42 0 42 42 0 42 32 4 36 20 0 18 38 32 2 34 20 0 20 162 Carbs (g) 25 0 25 25 50 75 0 46 46 2 0 3 5 0 5 5 2 0 2 72 Fat (g) 2 14 16 2 0 2 4 2 6 1 14 15 30 4 1 5 1 14 15 Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B2 (creatine) 3 eggs 1 cup brown rice Meal C (Stack C) 5 oz. Chx breast 1 cup brown rice Meal D 1 Myoplex 1/2 tbsp. Udo's Meal E 5 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1.5 Precision Protein 1 tbsp Udo's 2,160 Calories 300 132 432 225 218 443 175 218 393 300 66 366 175 50 225 150 132 282 216 Protein (g) 42 0 42 18 4 22 40 4 44 42 0 42 40 2 42 30 0 30 162 Carbs (g) 25 0 25 3 46 49 0 46 46 25 0 25 0 5 5 2 0 2
120 lbs.
Non-Weight Training Days (18x bodyweight, 40%-30%-30%)
72 Fat (g) 2 14 16 15 2 17 5 2 7 2 7 9 5 1 6 2 14 16
Daily total
2,169
212
158
74
Daily total
2,141
222
152
71
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
158
E l l i s
Pre-Set Programs
120 lbs.
Cardio Training Days (10x bodyweight, 40%-30%-30%)
40 Fat (g) 0 1 14 15 0 2 2 4 1 5 0 1 1 4 1 5 0 1 14 15 43 Daily Goal Meal A (Stack A) 1/2 soy protein 1/2 Precision Protein 1 tbsp Udo's Meal B (Stack B) 2 egg whites 1 cup brown rice Meal C (Stack C) 4 oz. Chx breast 1 cup of veggies Meal D 1/2 Soy protein 1/2 Precision Protein Meal E 4 oz. Chx breast 1/2 cup brown rice Meal F (Stack D) 1/2 soy protein 1/2 Precision Protein 1 tbsp Udo's 1,200 Calories 30 50 132 212 32 218 250 140 50 190 30 50 80 140 109 249 30 50 132 212 1,193
90 Carbs (g) 0 1 0 1 0 46 46 0 5 5 0 1 1 0 23 23 0 1 0 1 77
40 Fat (g) 0 1 14 15 0 2 2 4 1 5 0 1 1 4 1 5 0 1 14 15 43
Daily total
Daily total
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
159
E l l i s
Pre-Set Programs
Mass Diet
Weight Training Days (18x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 4 oz. Chx breast 1/2 cup brown rice Meal D 3 eggs (boiled) Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1 tbsp Udo's 2,340 Calories 300 132 432 300 100 132 400 932 140 109 249 225 225 140 50 190 200 132 332 234 Protein (g) 42 0 42 42 20 0 0 62 32 2 34 18 18 32 2 34 40 0 40 176 Carbs (g) 25 0 25 25 2 0 100 127 0 23 23 3 3 0 5 5 4 0 4 78 Fat (g) 2 14 16 2 1 14 0 17 4 1 5 15 15 4 1 5 2 14 16 Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B2 (creatine) 4 eggs 1 cup brown rice Meal C (Stack C) 4 oz. Chx breast 1 cup brown rice 1 cup mixed veggies Meal D 1 Myoplex 1 tbsp. Udo's Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1 tbsp Udo's 2,340 Calories 300 132 432 300 218 518 140 218 50 408 300 132 432 140 50 190 200 132 332 234 Protein (g) 42 0 42 24 4 28 32 4 2 38 42 0 42 32 2 34 40 0 40 176 Carbs (g) 25 0 25 4 46 50 0 46 10 56 25 0 25 0 5 5 4 0 4
130 lbs.
Non-Weight Training Days (18x bodyweight, 40%-30%-30%)
78 Fat (g) 2 14 16 20 2 22 4 2 1 7 2 14 16 4 1 5 2 14 16
Daily total
2,360
230
187
74
Daily total
2,312
224
165
82
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
160
E l l i s
Pre-Set Programs
130 lbs.
Cardio Training Days (10x bodyweight, 40%-30%-30%)
43 Fat (g) 0 1 14 15 0 2 2 4 1 5 0 1 1 4 1 5 0 1 14 15 43 Daily Goal Meal A (Stack A) 1 soy protein 1/2 Precision Protein 1 tbsp. Udo's Meal B (Stack B) 2 egg whites 1 cup of brown rice Meal C (Stack C) 4 oz. Chx breast 1/2 cup brown rice Meal D 1 Soy protein 1/2 Precision Protein Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 soy protein 1/2 Precision Protein 1 tbsp Udo's 1,300 Calories 60 50 132 242 32 218 250 140 109 249 60 50 110 140 50 190 60 50 132 242 1,283
98 Carbs (g) 0 1 0 1 0 46 46 0 23 23 0 1 1 0 5 5 0 1 0 1 77
43 Fat (g) 0 1 14 15 0 2 2 4 1 5 0 1 1 4 1 5 0 1 14 15 43
Daily total
Daily total
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
161
E l l i s
Pre-Set Programs
Mass Diet
Weight Training Days (18x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 6 oz. Chx breast 1/2 cup brown rice Meal D 3 eggs (boiled) Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1 tbsp Udo's 2,520 Calories 300 132 432 300 100 132 400 932 210 109 319 225 225 210 50 260 200 132 332 252 Protein (g) 42 0 42 42 20 0 0 62 48 2 50 18 18 48 2 50 40 0 40 189 Carbs (g) 25 0 25 25 2 0 100 127 0 23 23 3 3 0 5 5 4 0 4 84 Fat (g) 2 14 16 2 1 14 0 17 6 1 7 15 15 6 1 7 2 14 16 Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B2 (creatine) 4 eggs 1 cup brown rice Meal C (Stack C) 6 oz. Chx breast 1.5 cup brown rice Meal D 1 Myoplex 1 tbsp. Udo's Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1 tbsp Udo's 2,520 Calories 300 132 432 300 218 518 210 327 537 300 132 432 210 50 260 200 132 332 252 Protein (g) 42 0 42 24 4 28 48 6 54 42 0 42 48 2 50 40 0 40 189 Carbs (g) 25 0 25 4 46 50 0 69 69 25 0 25 0 5 5 4 0 4
140 lbs.
Non-Weight Training Days (18x bodyweight, 40%-30%-30%)
84 Fat (g) 2 14 16 20 2 22 6 3 9 2 14 16 6 1 7 2 14 16
Daily total
2,500
262
187
78
Daily total
2,511
256
178
86
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
162
E l l i s
Pre-Set Programs
140 lbs.
Cardio Training Days (10x bodyweight, 40%-30%-30%)
47 Fat (g) 0 1 14 15 0 2 2 4 1 5 0 1 1 2 5 1 6 0 1 14 15 45
Daily total
Daily total
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
163
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Pre-Set Programs
Mass Diet
Weight Training Days (18x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 6 oz. Chx breast 1 cup brown rice Meal D 3 eggs Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1.5 tbsp Udo's 2,700 Calories 300 132 432 300 100 132 400 932 210 218 428 225 225 210 50 260 200 198 398 270 Protein (g) 42 0 42 42 20 0 0 62 48 4 52 18 18 48 2 50 40 0 40 203 Carbs (g) 25 0 25 25 2 0 100 127 0 46 46 3 3 0 5 5 4 0 4 90 Fat (g) 2 14 16 2 1 14 0 17 6 2 8 15 15 6 1 7 2 21 23 Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B2 (creatine) 1 Precision Protein 4 eggs 1.5 cup brown rice Meal C (Stack C) 6 oz. Chx breast 1.5 cup brown rice Meal D 1 Myoplex 1 tbsp. Udo's Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1 tbsp Udo's 2,700 Calories 300 132 432 100 300 327 727 210 327 537 300 132 432 210 50 260 200 132 332 270 Protein (g) 42 0 42 20 24 6 50 48 6 54 42 0 42 48 2 50 40 0 40 203 Carbs (g) 25 0 25 2 4 69 75 0 69 69 25 0 25 0 5 5 4 0 4
150 lbs.
Non-Weight Training Days (18x bodyweight, 40%-30%-30%)
90 Fat (g) 2 14 16 1 20 3 24 6 3 9 2 14 16 6 1 7 2 14 16
Daily total
2,675
264
210
86
Daily total
2,720
278
203
88
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
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150 lbs.
Cardio Training Days (10x bodyweight, 40%-30%-30%)
50 Fat (g) 0 1 14 15 4 2 6 0 2 2 0 1 1 2 5 1 6 0 1 14 15 46
Daily total
Daily total
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
165
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Pre-Set Programs
Mass Diet
Weight Training Days (18x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 6 oz. Chx breast 1 cup brown rice Meal D 2 Precision Protein 4 eggs Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1.5 tbsp Udo's 2,880 Calories 300 132 432 300 132 400 832 210 218 428 200 300 500 210 50 260 200 198 398 288 Protein (g) 42 0 42 42 0 0 42 48 4 52 40 24 64 48 2 50 40 0 40 216 Carbs (g) 25 0 25 25 0 100 125 0 46 46 4 4 8 0 5 5 4 0 4 96 Fat (g) 2 14 16 2 14 0 16 6 2 8 2 20 22 6 1 7 2 21 23 Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B2 (creatine) 1 Precision Protein 4 eggs 1.5 cup brown rice Meal C (Stack C) 6 oz. Chx breast 1.5 cup brown rice Meal D 1 Myoplex 2 cups popcorn 1 tbsp. Udo's Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1.5 tbsp Udo's 2,880 Calories 300 132 432 100 300 327 727 210 327 537 300 62 132 494 210 50 260 200 198 398 2,848 288 Protein (g) 42 0 42 20 24 6 50 48 6 54 42 2 0 44 48 2 50 40 0 40 280 216 Carbs (g) 25 0 25 2 4 69 75 0 69 69 25 14 0 39 0 5 5 4 0 4 217
160 lbs.
Non-Weight Training Days (18x bodyweight, 40%-30%-30%)
96 Fat (g) 2 14 16 1 20 3 24 6 3 9 2 0 14 16 6 1 7 2 21 23 95
Daily total
2,850
290
213
92
Daily total
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
166
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160 lbs.
Cardio Training Days (10x bodyweight, 40%-30%-30%)
53 Fat (g) 0 1 14 15 4 2 6 0 2 2 0 1 7 1 9 4 1 5 0 1 14 15 52 Daily Goal Meal A (Stack A) 1 soy protein 1 Precision Protein 1 tbsp. Udo's Meal B (Stack B) 4 oz. Chx breast 1 cup brown rice Meal C (Stack C) 2 egg whites 1 cup of brown rice Meal D 1 Soy protein 1/2 Precision Protein 1/2 tbsp Udo's 2 rice cakes Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 soy protein 1/2 Precision Protein 1 tbsp Udo's 1,600 Calories 60 100 132 292 140 218 358 32 218 250 60 50 66 70 246 140 50 190 60 50 132 242 1,578 160 Protein (g) 15 20 0 35 32 4 36 6 4 10 15 10 0 2 27 32 2 34 15 10 0 25 167
53 Fat (g) 0 1 14 15 4 2 6 0 2 2 0 1 7 1 9 4 1 5 0 1 14 15 52
Daily total
Daily total
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
167
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Mass Diet
Weight Training Days (18x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1.5 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 6 oz. Chx breast 1.5 cup brown rice Meal D 2 Precision Protein 3 eggs Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1.5 tbsp Udo's 3,060 Calories 300 198 498 300 100 132 400 932 210 327 537 200 225 425 210 50 260 200 198 398 3,050 306 Protein (g) 42 0 42 42 20 0 0 62 48 6 54 40 18 58 48 2 50 40 0 40 306 230 Carbs (g) 25 0 25 25 2 0 100 127 0 69 69 4 3 7 0 5 5 4 0 4 237 102 Fat (g) 2 21 23 2 1 14 0 17 6 3 9 2 15 17 6 1 7 2 21 23 96 Daily Goal Meal A (Stack A) 1 Myoplex 1 Precision Protein 1.5 tbsp Udo's Meal B2 (creatine) 1 Precision Protein 4 eggs 1.5 cup brown rice Meal C (Stack C) 7 oz. Chx breast 1.5 cup brown rice Meal D 1 Myoplex 2 cups popcorn 1 tbsp. Udo's Meal E 7 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1.5 tbsp Udo's Daily total 3,060 Calories 300 100 198 598 100 300 327 727 245 327 572 300 62 132 494 245 50 295 200 198 398 3,084 306 Protein (g) 42 20 0 62 20 24 6 50 56 6 62 42 2 0 44 56 2 58 40 0 40 316
170 lbs.
Non-Weight Training Days (18x bodyweight, 40%-30%-30%)
230 Carbs (g) 25 2 0 27 2 4 69 75 0 69 69 25 14 0 39 0 5 5 4 0 4 219 102 Fat (g) 2 1 21 24 1 20 3 24 7 3 10 2 0 14 16 7 1 8 2 21 23 105
Daily total
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
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170 lbs.
Cardio Training Days (10x bodyweight, 40%-30%-30%)
57 Fat (g) 0 1 14 15 4 3 7 0 2 2 0 1 7 1 9 4 1 5 0 1 14 15 53 Daily Goal Meal A (Stack A) 1 soy protein 1 Precision Protein 1 tbsp. Udo's Meal B (Stack B) 4 oz. Chx breast 1.5 cup brown rice Meal C (Stack C) 3 egg whites 1 cup of brown rice Meal D 1 Soy protein 1/2 Precision Protein 1/2 tbsp Udo's 1 rice cakes Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 soy protein 1 Precision Protein 1 tbsp Udo's 1,700 Calories 60 100 132 292 140 327 467 48 218 266 60 50 66 35 211 140 50 190 60 100 132 292 1,718 170 Protein (g) 15 20 0 35 32 6 38 9 4 13 15 10 0 1 26 32 2 34 15 20 0 35 181
57 Fat (g) 0 1 14 15 4 3 7 0 2 2 0 1 7 1 9 4 1 5 0 1 14 15 53
Daily total
Daily total
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
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Mass Diet
Weight Training Days (18x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1.5 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 6 oz. Chx breast 1.5 cup brown rice Meal D 2 Precision Protein 3 eggs Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 3 Precision Protein 2 tbsp Udo's 3,240 Calories 300 198 498 300 100 132 400 932 210 327 537 200 225 425 210 50 260 300 264 564 3,216 324 Protein (g) 42 0 42 42 20 0 0 62 48 6 54 40 18 58 48 2 50 60 0 60 326 243 Carbs (g) 25 0 25 25 2 0 100 127 0 69 69 4 3 7 0 5 5 6 0 6 239 108 Fat (g) 2 21 23 2 1 14 0 17 6 3 9 2 15 17 6 1 7 3 28 31 104 Daily Goal Meal A (Stack A) 1 Myoplex 1 Precision Protein 1.5 tbsp Udo's Meal B2 (creatine) 1 Precision Protein 4 eggs 1.5 cup brown rice Meal C (Stack C) 7 oz. Chx breast 1.5 cup brown rice Meal D 1 Myoplex 4 rice cakes 1 tbsp. Udo's Meal E 7 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2.5 Precision Protein 1.5 tbsp Udo's Daily total 3,240 Calories 300 100 198 598 100 300 327 727 245 327 572 300 140 132 572 245 50 295 250 198 448 3,212 324 Protein (g) 42 20 0 62 20 24 6 50 56 6 62 42 4 0 46 56 2 58 50 0 50 328
180 lbs.
Non-Weight Training Days (18x bodyweight, 40%-30%-30%)
243 Carbs (g) 25 2 0 27 2 4 69 75 0 69 69 25 28 0 53 0 5 5 5 0 5 234 108 Fat (g) 2 1 21 24 1 20 3 24 7 3 10 2 0 14 16 7 1 8 3 21 24 106
Daily total
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
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180 lbs.
Cardio Training Days (10x bodyweight, 40%-30%-30%)
60 Fat (g) 0 1 14 15 4 3 7 0 2 2 0 1 14 0 15 4 1 5 0 1 14 15 59 Daily Goal Meal A (Stack A) 1 soy protein 1 Precision Protein 1 tbsp. Udo's Meal B (Stack B) 4 oz. Chx breast 1.5 cup brown rice Meal C (Stack C) 3 egg whites 1 cup of brown rice Meal D 1 Soy protein 1/2 Precision Protein 1 tbsp Udo's 1 cup of popcorn Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 soy protein 1 Precision Protein 1 tbsp Udo's Daily total 1,800 Calories 60 100 132 292 140 327 467 48 218 266 60 50 132 31 273 140 50 190 60 100 132 292 1,780
60 Fat (g) 0 1 14 15 4 3 7 0 2 2 0 1 14 0 15 4 1 5 0 1 14 15 59
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
171
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Mass Diet
Weight Training Days (18x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 2 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 7 oz. Chx breast 1.5 cup brown rice Meal D 2 Precision Protein 4 eggs Meal E 7 oz. Chx breast 1 cup of veggies Meal F (Stack D) 3 Precision Protein 2 tbsp Udo's 3,420 Calories 300 264 564 300 100 132 400 932 245 327 572 200 300 500 245 50 295 300 264 564 3,427 342 Protein (g) 42 0 42 42 20 0 0 62 56 6 62 40 24 64 56 2 58 60 0 60 348 257 Carbs (g) 25 0 25 25 2 0 100 127 0 69 69 4 4 8 0 5 5 6 0 6 240 114 Fat (g) 2 28 30 2 1 14 0 17 7 3 10 2 20 22 7 1 8 3 28 31 118
190 lbs.
Non-Weight Training Days (18x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 Precision Protein 1.5 tbsp Udo's Meal B2 (creatine) 1 Precision Protein 4 eggs 1.5 cup brown rice Meal C (Stack C) 7 oz. Chx breast 1.5 cup brown rice Meal D 1 Myoplex 4 rice cakes 1 tbsp. Udo's Meal E 7 oz. Chx breast 1/2 cup of rice 1 cup of veggies Meal F (Stack D) 3 Precision Protein 2 tbsp Udo's Daily total 3,420 Calories 300 100 198 598 100 300 327 727 245 327 572 300 140 132 572 245 109 50 404 300 264 564 3,437 342 Protein (g) 42 20 0 62 20 24 6 50 56 6 62 42 4 0 46 56 2 2 60 60 0 60 340 257 Carbs (g) 25 2 0 27 2 4 69 75 0 69 69 25 28 0 53 0 23 5 28 6 0 6 258 114 Fat (g) 2 1 21 24 1 20 3 24 7 3 10 2 0 14 16 7 1 1 9 3 28 31 114
Daily total
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
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190 lbs.
Cardio Training Days (10x bodyweight, 40%-30%-30%)
63 Fat (g) 0 1 14 15 4 3 7 0 3 3 0 1 14 15 4 1 5 0 1 14 15 60 Daily Goal Meal A (Stack A) 1 soy protein 1 Precision Protein 1 tbsp. Udo's Meal B (Stack B) 4 oz. Chx breast 1.5 cup brown rice Meal C (Stack C) 3 egg whites 1.5 cup of brown rice Meal D 1 Soy protein 1 Precision Protein 1 tbsp Udo's Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 soy protein 1 Precision Protein 1 tbsp Udo's 1,900 Calories 60 100 132 292 140 327 467 48 327 375 60 100 132 292 140 50 190 60 100 132 292 1,908
63 Fat (g) 0 1 14 15 4 3 7 0 3 3 0 1 14 15 4 1 5 0 1 14 15 60
Daily total
Daily total
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
173
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Mass Diet
Weight Training Days (18x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 2 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 8 oz. Chx breast 1.5 cup brown rice Meal D 2 Precision Protein 3 Rice cakes 4 eggs Meal E 8 oz. Chx breast 1 cup of veggies Meal F (Stack D) 3 Precision Protein 2 tbsp Udo's 3,600 Calories 300 264 564 300 100 132 400 932 280 327 607 200 105 300 605 280 50 330 300 264 564 3,602 360 Protein (g) 42 0 42 42 20 0 0 62 64 6 70 40 3 24 67 64 2 66 60 0 60 367 270 Carbs (g) 25 0 25 25 2 0 100 127 0 69 69 4 21 4 29 0 5 5 6 0 6 261 120 Fat (g) 2 28 30 2 1 14 0 17 8 3 11 2 0 20 22 8 1 9 3 28 31 120 Daily Goal Meal A (Stack A) 1 Myoplex 1 Precision Protein 2 tbsp Udo's Meal B2 (creatine) 1 Precision Protein 4 eggs 1.5 cup brown rice Meal C (Stack C) 8 oz. Chx breast 1 cup brown rice Meal D 1 Myoplex 4 rice cakes 1 tbsp. Udo's Meal E 8 oz. Chx breast 1 cup of rice 1 cup of veggies Meal F (Stack D) 3 Precision Protein 2 tbsp Udo's Daily total 3,600 Calories 300 100 264 664 100 300 327 727 280 218 498 300 140 132 572 280 218 50 548 300 264 564 3,573 360 Protein (g) 42 20 0 62 20 24 6 50 64 4 68 42 4 0 46 64 4 2 70 60 0 60 356
200 lbs.
Non-Weight Training Days (18x bodyweight, 40%-30%-30%)
270 Carbs (g) 25 2 0 27 2 4 69 75 0 46 46 25 28 0 53 0 46 5 51 6 0 6 258 120 Fat (g) 2 1 28 31 1 20 3 24 8 2 10 2 0 14 16 8 2 1 11 3 28 31 123
Daily total
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
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200 lbs.
Cardio Training Days (10x bodyweight, 40%-30%-30%)
67 Fat (g) 0 1 14 15 4 3 7 0 3 3 0 1 14 15 4 1 5 0 1 14 15 60 Daily Goal Meal A (Stack A) 1 soy protein 1 Precision Protein 1 tbsp. Udo's Meal B (Stack B) 4 oz. Chx breast 1.5 cup brown rice Meal C (Stack C) 8 egg whites 1.5 cup of brown rice Meal D 1 Soy protein 1 Precision Protein 1 tbsp Udo's Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 soy protein 1 Precision Protein 1 tbsp Udo's 2,000 Calories 60 100 132 292 140 327 467 128 327 455 60 100 132 292 140 50 190 60 100 132 292 1,988
67 Fat (g) 0 1 14 15 4 3 7 0 3 3 0 1 14 15 4 1 5 0 1 14 15 60
Daily total
Daily total
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
175
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% %
% %
% %
% %
% %
% %
% %
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Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Points to remember:
Keep your workouts under 75 minutes Drink your Post-workout stack (stack B) immediately after your workout. Eat a very large meal within 1 hour after your workout Eat every 3 hours Eat your last meal 30 minutes before bed Drink at least ______ oz of water per day
Notes:
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Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Points to remember:
Drink your Post-workout stack (stack B) immediately after your workout Eat moderate meal within 1 hour after your workout Eat every 3 hours No food 8-10 hours before cardio Eat your last meal 30 minutes before bed Drink at least ______ oz of water per day
Notes:
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Creatine: Phosphagen Phosphagen HP Other brand MRP's Myoplex Plus Myoplex Lite Myoplex Mass Met-Rx Lean Body MRP 44 Protein Powder Designer Protein Precision Protein Neo-Elite Whey VP2 Osmo Whey ProPlex Prolab Vege Fuel EFA's Udo's Choice EAS' EFA Flaxseed Oil Borage Safflower Oil
Glutamine EAS GKG EAS Cytovol SuperGlu Osmo HMB EAS HMB EAS Betagen Mass Action Carbs Ultra Fuel (powder) Ultra Fuel (liquid) Vitamin/Minerals Vitamin C Multi (no iron) NAC Vandyl Sulfate EAS V2G Performance Enhancers Ultimate Orange Neurogain St. John's Wort
Prohormones Substrate Solution's Diol Stack Andro-6 DHEA Fat Burners Ripped Fuel SoCal Ultratherm Substrate's Andro Heat Diet Fuel Hydroxycut Ephedrine Vivarin Aspirin L-Tyrosine Yohimbine HCA (Citrimax) Phen-free Chromium Piccolinate Misc. Glycerol Glucosamine Tribulus terrestris Coenzyme Q-10
Carbs:
Veggies:
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Creatine: Phosphagen Phosphagen HP Other brand MRP's Myoplex Plus Myoplex Lite Myoplex Mass Met-Rx Lean Body MRP 44 Protein Powder Designer Protein Precision Protein Neo-Elite Whey VP2 Osmo Whey ProPlex Prolab Vege Fuel EFA's Udo's Choice EAS' EFA Flaxseed Oil Borage Safflower Oil
Glutamine EAS GKG EAS Cytovol SuperGlu Osmo HMB EAS HMB EAS Betagen Mass Action Carbs Ultra Fuel (powder) Ultra Fuel (liquid) Vitamin/Minerals Vitamin C Multi (no iron) NAC Vandyl Sulfate EAS V2G Performance Enhancers Ultimate Orange Neurogain St. John's Wort
Prohormones Substrate Solution's Diol Stack Andro-6 DHEA Fat Burners Ripped Fuel SoCal Ultratherm Substrate's Andro Heat Diet Fuel Hydroxycut Ephedrine Vivarin Aspirin L-Tyrosine Yohimbine HCA (Citrimax) Phen-free Chromium Piccolinate Misc. Glycerol Glucosamine Tribulus terrestris Coenxyme Q-10
Carbs:
Veggies:
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29
G.B. Forbes, et al., "Hormonal Response to Overfeeding," Am. J. Clin. Nutr. 49.4 (1989): 608-611.
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Here's the breakdown for the mass phase: Tempo of 3/0/1 for heavy sets Tempo of 1/0/1 for supersets and light sets 2 warm-up sets (very light weight, 8 reps) 4 heavy sets 1) 6-8 reps 2) 4-6reps 3) 2-4 reps 4) 1-2 reps then superset to failure (4-6 reps) Burnout set (12-15 reps), then superset to failure with a intense stretch after last rep My mass diet still requires a lot of protein and fat. I will be eating enough calories to equal to 20 times my bodyweight! This is basically an overfeeding phase. I also make sure that my largest meal of the day is the one eaten immediately after my workout. This is the only meal in which I recommend you gorge yourself.
30
J.C. Gessin, "Regulation of Collagen Synthesis in Human Dermal Fibroblasts in Contracted Collagen Gels by Ascorbic Acid, Growth Factors, and Inhibitors of Lipid Peroxidation," Exp. Cell Res. 206.2 (1996): 283-290
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31
J.E. Friedman, and P.W.R Lemon, "Effect of Chronic Endurance Exercise on the Retention of Dietary Protein," Int. J.Sports Med. 10 (1989):118-123. 32 P.W.R. Lemon and F.J. Nagle, "Effects of Exercise on Protein and Amino Acid Metabolism," Med. Sci. Sports Exer. 13 (1981): 141-149. 33 E.B. Fern, et al., "Effects of Exaggerated Amino Acid and Protein Supply in Man," Experientia 47 (1991): 168-172. 34 H. Goranzon and E. Forsum, "Effect of Reduced Energy Intake Versus Increased Physical Activity on the Outcome of Nitrogen Balance Experiments in Man." Am. J. Clin. Nutr. 41 (1985):919-928. 35 J.L. Walberg, et al., "Macronutrient Content of a Hypoenergy Diet Affects Nitrogen Retention and Muscle Function in Weight Lifters," Int. J. Sports Med. 9 (1988): 261-266.
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substances (urea and ammonia) and excrete the substances in the urine. When you have a lot of urea in your system, your kidneys will have to work harder to keep your system clean. Frequent urination is a sign that your body is working harder to metabolize the excess protein. This is a main reason why many who advocate high protein diets also recommend that you drink plenty of fluids, especially water. Water helps to keep the urea concentrations in the kidneys from becoming too toxic. Also, because adequate water continually flushes the kidneys and urinary tract, it prevents the buildup of uric acid salts and crystals that can cause gout. There has been no major long-term study on the effects of a high protein diet on individuals or athletes with healthy kidneys. There was however, a study done in 1982 with patients who already had kidney problems. The high protein intake, did of course further degrade their kidney functions. Those with a history of kidney or liver problems should probably not be on a high protein diet. To help your kidneys and liver to process the protein, there are a couple of nutrients that you can add to your diet:
Pantothenic acid (a B vitamin) is necessary for the conversion of uric acid into urea and ammonia. Many people who suffer from gout are deficient in this vitamin which will result in excess uric acid accumulation. Foods that neutralize uric acid are strawberries and cherries. I recommend eating 1/2 pound of either per day. Celery juice increases the excretion of uric acid. It acts sort of like a diuretic.
Cycling your protein intake After about 12 weeks of eating a high protein diet, I recommend taking a short break from this type of dieting. Just as your body adjusts to a specific training routine, or calorie level, it also adjusts to eating a high protein diet for prolonged periods of time. Your body becomes very efficient at synthesizing the needed protein and removing the excess as waste. It sometimes becomes so efficient that it removes more of it as waste instead of using it for muscle growth. I suggest that you give your body a 2-3 week break. Don't cut out the protein, just lower it to about 20-30% of your total calories. Once you return to the high protein diet, your body will overcompensate and make use of most of the protein you ingest.
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Day 2
Rest & Eat
Day 3
Workout 2 Legs
Day 4
Rest & Eat
Day 5
Workout 3 Back, bicep
Day 6
Rest & Eat
Day 7
Rest & Eat
Day 57
Fatloss Phase until bodyfat reaches 8% Workout 1 Chest, tris, should.
Day 58
Cardio
Day 59
Workout 2 Legs
Day 60
Cardio
Day 61
Workout 3 Back, bicep
Day 62
Cardio
Day 63
Cardio
To get started with this plan, first remove the entire "workout section" and place it in your training log (pages 193 to 204). This is your workout schedule. Since there is really no way to know how long you will be on each phase, I have just assumed three weeks for each phase. Make copies of your workouts sheets before using then. Next, go to the "Pre-Set Diet" section, starting on page 205, and remove the mass gain diet closest to your current weight. Next remove all the pages from the "Daily Schedules and Templates" section (pages 228 to 233). These pages contain your diet specifics, and a week-at-a-glance charts. Here is what you should now have in your training folder: Weight Training Routine. (12 pages). During each workout, you will fill in your weight lifted and reps. Remember, I have assumed that your cycles rotates every three weeks. However, your actual cycles may be longer or shorter than this. It all depends on how fast you gain or lose fat. Week 1, 2 and 3: (mass training) Week 4, 5 and 6: (fat loss phase) Week 7, 8 and 9: (mass training) Week 10, 11 and 12: (fat loss phase) If your bodyfat is higher than 8%, then you should start with the fatloss phase. If your bodyfat is 8% or lower, then start with the mass phase. Mass Gain Diet. This is your diet for of your mass phase weeks. Notice near the bottom of the page it tells you how many calories you will be eating that day. This page also contains the supplement stacks. If you will not be taking a particular supplement, simply cross it off. Note: As your weight changes you will need to update your diet sheet with one closer to your new weight. Body Statistics Sheet. This page is for recording and calculating your body fat percentages, measurements and weight. You will fill in this sheet every week, to monitor your bodyfat levels.
Cutting Edge Publishing 1999, 2000 s All rights reserved s www.musclegaintips.com 188
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189
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Week ___
Exercise guidelines: 2 warm-up sets (8 reps) 4 work sets (6-8 reps, 4-6 reps, 2-4 reps and 1-2 reps) 1 burn-out set using first weight (6-12 reps) 1 superset to positive failure (8-12 reps)
1
reps/weight
2
reps/weight
Sets 3
reps/weight
4
reps/weight
Burnout
reps/weight
Superset
reps/weight
ShoulderPress
Lateral Raises (superset to failure)
Crunches Session 2 (Legs) Squats (high reps, light weight) Deadlifts (high reps, light weight, to failure) Calve Raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Wide Grip Pull-ups (to failure) Barbell Rows (reverse grip, to failure)
Latbar Pulldown (superset to failure)
Crunches
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Week ___
Exercise guidelines: 2 warm-up sets (8 reps) 4 work sets (6-8 reps, 4-6 reps, 2-4 reps and 1-2 reps) 1 burn-out set using first weight (6-12 reps) 1 superset to positive failure (8-12 reps)
1
reps/weight
2
reps/weight
Sets 3
reps/weight
4
reps/weight
Burnout
reps/weight
Superset
reps/weight
ShoulderPress
Lateral Raises (superset to failure)
Crunches Session 2 (Legs) Squats (high reps, light weight) Deadlifts (high reps, light weight, to failure) Calve Raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Wide Grip Pull-ups (to failure) Barbell Rows (reverse grip, to failure)
Latbar Pulldown (superset to failure)
Crunches
194
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Week ___
Exercise guidelines: 2 warm-up sets (8 reps) 4 work sets (6-8 reps, 4-6 reps, 2-4 reps and 1-2 reps) 1 burn-out set using first weight (6-12 reps) 1 superset to positive failure (8-12 reps)
1
reps/weight
2
reps/weight
Sets 3
reps/weight
4
reps/weight
Burnout
reps/weight
Superset
reps/weight
ShoulderPress
Lateral Raises (superset to failure)
Crunches Session 2 (Legs) Squats (high reps, light weight) Deadlifts (high reps, light weight, to failure) Calve Raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Wide Grip Pull-ups (to failure) Barbell Rows (reverse grip, to failure)
Latbar Pulldown (superset to failure)
Crunches
195
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Week ___
Session 1 (Chest, shoulders, triceps) Incline Dumbbell Press Pec Machine Dumbell Side Lateral Raises Bench Dips Crunches Session 2 (Legs) Leg Press Leg Extensions Hamstring Curl Calve Raises Reverse Crunches Session 3 (Back, bicep) Wide Grip Lat-Pulldowns Cable Rows Cable Curls Crunches Cardio
1 Warmup
reps/weight
1
reps/weight
Sets 2
reps/weight
3
reps/weight
4
reps/weight
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Week ___
Session 1 (Chest, shoulders, triceps) Incline Dumbbell Press Pec Machine Dumbell Side Lateral Raises Bench Dips Crunches Session 2 (Legs) Leg Press Leg Extensions Hamstring Curl Calve Raises Reverse Crunches Session 3 (Back, bicep) Wide Grip Lat-Pulldowns Cable Rows Cable Curls Crunches Cardio
1 Warmup
reps/weight
1
reps/weight
Sets 2
reps/weight
3
reps/weight
4
reps/weight
197
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Week ___
Session 1 (Chest, shoulders, triceps) Incline Dumbbell Press Pec Machine Dumbell Side Lateral Raises Bench Dips Crunches Session 2 (Legs) Leg Press Leg Extensions Hamstring Curl Calve Raises Reverse Crunches Session 3 (Back, bicep) Wide Grip Lat-Pulldowns Cable Rows Cable Curls Crunches Cardio
1 Warmup
reps/weight
1
reps/weight
Sets 2
reps/weight
3
reps/weight
4
reps/weight
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Week ___
2 Warmups
reps/weight
Burnout
reps/weight
Superset
reps/weight
Stiff-Legged Deadlifts
Hamstring Curl (superset to failure)
Calve Raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Barbell Rows (to failure) Lat-Pulldown (to failure) Cable Rows/stretch (superset to failure) Incline Dumbell Curls/stretch Standing Hammer Curls (multiple supersets) Decline Board Twisting Sit-ups
199
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Week ___
Exercise guidelines: 2 warm-up sets (8 reps) 4 work sets (6-8 reps, 4-6 reps, 2-4 reps and 1-2 reps) 1 burn-out set using first weight (6-12 reps) 1 superset to positive failure (8-12 reps) with stretch Sets 3
reps/weight
1
reps/weight
2
reps/weight
4
reps/weight
Burnout
reps/weight
Superset
reps/weight
Stiff-Legged Deadlifts
Hamstring Curl (superset to failure)
Calve Raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Barbell Rows (to failure) Lat-Pulldown (to failure) Cable Rows/stretch (superset to failure) Incline Dumbell Curls/stretch Standing Hammer Curls (multiple supersets) Decline Board Twisting Sit-ups
200
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Week ___
Exercise guidelines: 2 warm-up sets (8 reps) 4 work sets (6-8 reps, 4-6 reps, 2-4 reps and 1-2 reps) 1 burn-out set using first weight (6-12 reps) 1 superset to positive failure (8-12 reps) with stretch Sets 3
reps/weight
1
reps/weight
2
reps/weight
4
reps/weight
Burnout
reps/weight
Superset
reps/weight
Stiff-Legged Deadlifts
Hamstring Curl (superset to failure)
Calve Raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Barbell Rows (to failure) Lat-Pulldown (to failure) Cable Rows/stretch (superset to failure) Incline Dumbell Curls/stretch Standing Hammer Curls (multiple supersets) Decline Board Twisting Sit-ups
201
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Week ___
Session 1 (Chest, shoulders, triceps) Incline Dumbbell Press Pec Machine Dumbell Side Lateral Raises Bench Dips Crunches Session 2 (Legs) Leg Press Leg Extensions Hamstring Curl Calve Raises Reverse Crunches Session 3 (Back, bicep) Wide Grip Lat-Pulldowns Cable Rows Cable Curls Crunches Cardio
1 Warmup
reps/weight
1
reps/weight
Sets 2
reps/weight
3
reps/weight
4
reps/weight
202
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Week ___
Session 1 (Chest, shoulders, triceps) Incline Dumbbell Press Pec Machine Dumbell Side Lateral Raises Bench Dips Crunches Session 2 (Legs) Leg Press Leg Extensions Hamstring Curl Calve Raises Reverse Crunches Session 3 (Back, bicep) Wide Grip Lat-Pulldowns Cable Rows Cable Curls Crunches Cardio
1 Warmup
reps/weight
1
reps/weight
Sets 2
reps/weight
3
reps/weight
4
reps/weight
203
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Week ___
Session 1 (Chest, shoulders, triceps) Incline Dumbbell Press Pec Machine Dumbell Side Lateral Raises Bench Dips Crunches Session 2 (Legs) Leg Press Leg Extensions Hamstring Curl Calve Raises Reverse Crunches Session 3 (Back, bicep) Wide Grip Lat-Pulldowns Cable Rows Cable Curls Crunches Cardio
1 Warmup
reps/weight
1
reps/weight
Sets 2
reps/weight
3
reps/weight
4
reps/weight
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205
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Mass Diet
Weight Training Days (20x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B (Stack B) 1 Myoplex 1/2 Ultra Fuel (8oz.) Meal C (Stack C) 4 oz. Chx breast 1 cup brown rice Meal D 4 eggs Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 Precision Protein 1 tbsp Udo's 2,000 Calories 300 132 432 300 200 500 140 218 358 300 300 140 50 190 100 132 232 200 Protein (g) 42 0 42 42 0 42 32 4 36 24 24 32 2 34 20 0 20 150 Carbs (g) 25 0 25 25 50 75 0 46 46 4 4 0 5 5 2 0 2 67 Fat (g) 2 14 16 2 0 2 4 2 6 20 20 4 1 5 1 14 15
100 lbs.
Non-Weight Training Days (20x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B2 (creatine) 2 eggs 3 slices wheat bread Meal C (Stack C) 4 oz. Chx breast 1 cup brown rice Meal D 1 Myoplex 1 tbsp. Udo's Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 Precision Protein 1 tbsp Udo's 2,000 Calories 300 132 432 150 183 333 140 218 358 300 132 432 140 50 190 100 132 232 200 Protein (g) 42 0 42 12 6 18 32 4 36 42 0 42 32 2 34 20 0 20 150 Carbs (g) 25 0 25 2 33 35 0 46 46 25 0 25 0 5 5 2 0 2 67 Fat (g) 2 14 16 10 0 10 4 2 6 2 14 16 4 1 5 1 14 15
Daily total
2,012
198
157
64
Daily total
1,977
192
138
68
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
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100 lbs.
Cardio Training Days (10x bodyweight, 45%-40%-15%)
100 Carbs (g) 0 1 1 0 46 46 0 5 5 0 1 1 0 46 46 0 1 0 1 17 Fat (g) 0 1 1 0 2 2 3 1 4 0 1 1 3 2 5 0 1 7 8
Daily total
1,034
115
100
21
Daily total
1,034
115
100
21
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
207
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Mass Diet
Weight Training Days (20x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B (Stack B) 1 Myoplex 1/2 Ultra Fuel (8oz.) Meal C (Stack C) 5 oz. Chx breast 1 cup brown rice Meal D 1 Precision Protein 1 tbsp Udo's 3 eggs (boiled) Meal E 5 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 Precision Protein 1 tbsp Udo's 2,200 Calories 300 132 432 300 200 500 175 218 393 100 132 225 457 175 50 225 100 132 232 220 Protein (g) 42 0 42 42 0 42 40 4 44 20 0 18 38 40 2 42 20 0 20 165 Carbs (g) 25 0 25 25 50 75 0 46 46 2 0 3 5 0 5 5 2 0 2 73 Fat (g) 2 14 16 2 0 2 5 2 7 1 14 15 30 5 1 6 1 14 15 Daily Goal Meal A (Stack A) 1 Myoplex 2 rice cakes 1 tbsp Udo's Meal B2 (creatine) 3 eggs 1 cup brown rice Meal C (Stack C) 5 oz. Chx breast 1 cup brown rice Meal D 1 Myoplex 1/2 tbsp. Udo's Meal E 5 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1.5 Precision Protein 1 tbsp Udo's 2,200 Calories 300 70 132 502 225 218 443 175 218 393 300 66 366 175 50 225 150 132 282 220 Protein (g) 42 2 0 44 18 4 22 40 4 44 42 0 42 40 2 42 30 0 30 165 Carbs (g) 25 14 0 39 3 46 49 0 46 46 25 0 25 0 5 5 2 0 2
110 lbs.
Non-Weight Training Days (20x bodyweight, 40%-30%-30%)
73 Fat (g) 2 0 14 16 15 2 17 5 2 7 2 7 9 5 1 6 2 14 16
Daily total
2,239
228
158
76
Daily total
2,211
224
166
71
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
208
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110 lbs.
Cardio Training Days (10x bodyweight, 45%-40%-15%)
18 Fat (g) 0 1 0 1 0 2 2 3 2 5 0 1 1 3 2 5 0 1 7 8 22 Daily Goal Meal A (Stack A) 1/2 soy protein 1/2 Precision Protein Meal B (Stack B) 2 egg whites 1 cup brown rice Meal C (Stack C) 3 oz. Chx breast 1 cup of veggies Meal D 1/2 Soy protein 1/2 Precision Protein Meal E 3 oz. Chx breast 1 cup brown rice Meal F (Stack D) 1/2 soy protein 1/2 Precision Protein 1/2 tbsp Udo's 1,000 Calories 30 50 80 32 218 250 105 50 155 30 50 80 105 218 323 30 50 66 146 113 Protein (g) 7 10 17 6 4 10 24 2 26 7 10 17 24 4 28 7 10 0 17 100 Carbs (g) 0 1 1 0 46 46 0 5 5 0 1 1 0 46 46 0 1 0 1 17 Fat (g) 0 1 1 0 2 2 3 1 4 0 1 1 3 2 5 0 1 7 8
Daily total
Daily total
1,034
115
100
21
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
209
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Mass Diet
Weight Training Days (20x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 5 oz. Chx breast 1/2 cup brown rice Meal D 3 eggs (boiled) Meal E 5 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1 tbsp Udo's 2,400 Calories 300 132 432 300 100 132 400 932 175 109 284 225 225 175 50 225 200 132 332 240 Protein (g) 42 0 42 42 20 0 0 62 40 2 42 18 18 40 2 42 40 0 40 180 Carbs (g) 25 0 25 25 2 0 100 127 0 23 23 3 3 0 5 5 4 0 4 80 Fat (g) 2 14 16 2 1 14 0 17 5 1 6 15 15 5 1 6 2 14 16 Daily Goal Meal A (Stack A) 1 Myoplex 1 rice cakes 1 tbsp Udo's Meal B2 (creatine) 4 eggs 1 cup brown rice Meal C (Stack C) 5 oz. Chx breast 1 cup brown rice 1 cup mixed veggies Meal D 1 Myoplex 1 tbsp. Udo's Meal E 5 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1 tbsp Udo's 2,400 Calories 300 35 132 467 300 218 518 175 218 50 443 300 132 432 175 50 225 200 132 332 2,417 240 Protein (g) 42 1 0 43 24 4 28 40 4 2 46 42 0 42 40 2 42 40 0 40 241 180 Carbs (g) 25 7 0 32 4 46 50 0 46 10 56 25 0 25 0 5 5 4 0 4 172
120 lbs.
Non-Weight Training Days (20x bodyweight, 40%-30%-30%)
80 Fat (g) 2 0 14 16 20 2 22 5 2 1 8 2 14 16 5 1 6 2 14 16 84
Daily total
2,430
246
187
76
Daily total
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
210
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120 lbs.
Cardio Training Days (10x bodyweight, 45%-40%-15%)
20 Fat (g) 0 1 0 1 0 2 2 4 2 6 0 1 1 4 2 6 0 1 7 8 24 Daily Goal Meal A (Stack A) 1/2 soy protein 1/2 Precision Protein 1 rice cake Meal B (Stack B) 2 egg whites 1 cup brown rice Meal C (Stack C) 3 oz. Chx breast 1.5 cup of veggies Meal D 1/2 Soy protein 1/2 Precision Protein Meal E 3 oz. Chx breast 1 cup brown rice Meal F (Stack D) 1/2 soy protein 1/2 Precision Protein 1/2 tbsp Udo's 1,100 Calories 30 50 35 115 32 218 250 105 75 180 30 50 80 105 218 323 30 50 66 146 1,094
18 Fat (g) 0 1 0 1 0 2 2 3 2 5 0 1 1 3 2 5 0 1 7 8 22
Daily total
Daily total
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
211
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My New Program
Mass Diet
Weight Training Days (20x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B (Stack B) 1 Myoplex 1/2 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 6 oz. Chx breast 1 cup brown rice Meal D 3 eggs (boiled) Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1.5 tbsp Udo's 2,600 Calories 300 132 432 300 50 132 400 882 210 218 428 225 225 210 50 260 200 198 398 260 Protein (g) 42 0 42 42 10 0 0 52 48 4 52 18 18 48 2 50 40 0 40 195 Carbs (g) 25 0 25 25 1 0 100 126 0 46 46 3 3 0 5 5 4 0 4 87 Fat (g) 2 14 16 2 1 14 0 17 6 2 8 15 15 6 1 7 2 21 23 Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B2 (creatine) 4 eggs 1.5 cup brown rice Meal C (Stack C) 6 oz. Chx breast 1.5 cup brown rice Meal D 1 Myoplex 1 tbsp. Udo's Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1 tbsp Udo's 2,600 Calories 300 132 432 300 327 627 210 327 537 300 132 432 210 50 260 200 132 332 260 Protein (g) 42 0 42 24 6 30 48 6 54 42 0 42 48 2 50 40 0 40 195 Carbs (g) 25 0 25 4 69 73 0 69 69 25 0 25 0 5 5 4 0 4
130 lbs.
Non-Weight Training Days (20x bodyweight, 40%-30%-30%)
87 Fat (g) 2 14 16 20 3 23 6 3 9 2 14 16 6 1 7 2 14 16
Daily total
2,625
254
209
86
Daily total
2,620
258
201
87
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
212
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130 lbs.
Cardio Training Days (10x bodyweight, 45%-40%-15%)
22 Fat (g) 0 1 0 1 0 2 2 4 2 6 0 1 1 4 2 6 0 1 7 8 24
Daily Goal Meal A (Stack A) 1/2 soy protein 1/2 Precision Protein 2 rice cake Meal B (Stack B) 2 egg whites 1 cup brown rice Meal C (Stack C) 4 oz. Chx breast 1.5 cup of veggies Meal D 1/2 Soy protein 1/2 Precision Protein Meal E 4 oz. Chx breast 1 cup brown rice Meal F (Stack D) 1/2 soy protein 1/2 Precision Protein 1/2 tbsp Udo's 1,200 Calories 30 50 70 150 32 218 250 140 75 215 30 50 80 140 218 358 30 50 66 146 1,199 135 Protein (g) 7 10 2 19 6 4 10 32 3 35 7 10 17 32 4 36 7 10 0 17 134 120 Carbs (g) 0 1 14 15 0 46 46 0 8 8 0 1 1 0 46 46 0 1 0 1 117 20 Fat (g) 0 1 0 1 0 2 2 4 2 6 0 1 1 4 2 6 0 1 7 8 24
Daily total
Daily total
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
213
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My New Program
Mass Diet
Weight Training Days (20x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B (Stack B) 1 Myoplex 1.5 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 6 oz. Chx breast 1 cup brown rice Meal D 4 eggs Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1.5 tbsp Udo's 2,800 Calories 300 132 432 300 150 132 400 982 210 218 428 300 300 210 50 260 200 198 398 280 Protein (g) 42 0 42 42 30 0 0 72 48 4 52 24 24 48 2 50 40 0 40 210 Carbs (g) 25 0 25 25 3 0 100 128 0 46 46 4 4 0 5 5 4 0 4 93 Fat (g) 2 14 16 2 2 14 0 18 6 2 8 20 20 6 1 7 2 21 23 Daily Goal Meal A (Stack A) 1 Myoplex 1 tbsp Udo's Meal B2 (creatine) 1 Precision Protein 4 eggs 1.5 cup brown rice Meal C (Stack C) 6 oz. Chx breast 1.5 cup brown rice Meal D 1 Myoplex 2 cups popcorn 1 tbsp. Udo's Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1 tbsp Udo's 2,800 Calories 300 132 432 100 300 327 727 210 327 537 300 62 132 494 210 50 260 200 132 332 2,782 280 Protein (g) 42 0 42 20 24 6 50 48 6 54 42 2 0 44 48 2 50 40 0 40 280 210 Carbs (g) 25 0 25 2 4 69 75 0 69 69 25 14 0 39 0 5 5 4 0 4 217
140 lbs.
Non-Weight Training Days (20x bodyweight, 40%-30%-30%)
93 Fat (g) 2 14 16 1 20 3 24 6 3 9 2 0 14 16 6 1 7 2 14 16 88
Daily total
2,800
280
212
92
Daily total
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
214
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My New Program
140 lbs.
Cardio Training Days (10x bodyweight, 45%-40%-15%)
130 Carbs (g) 0 1 21 22 0 46 46 0 46 46 0 1 1 0 8 8 0 1 0 1 124 22 Fat (g) 0 1 0 1 0 2 2 4 2 6 0 1 1 4 2 6 0 1 7 8 24
Daily total
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
215
E l l i s
My New Program
Mass Diet
Weight Training Days (20x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1.5 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 5 oz. Chx breast 1.5 cup brown rice Meal D 2 Precision Protein 3 eggs Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1.5 tbsp Udo's 3,000 Calories 300 198 498 300 100 132 400 932 175 327 502 200 225 425 210 50 260 200 198 398 3,015 300 Protein (g) 42 0 42 42 20 0 0 62 40 6 46 40 18 58 48 2 50 40 0 40 298 225 Carbs (g) 25 0 25 25 2 0 100 127 0 69 69 4 3 7 0 5 5 4 0 4 237 100 Fat (g) 2 21 23 2 1 14 0 17 5 3 8 2 15 17 6 1 7 2 21 23 95 Daily Goal Meal A (Stack A) 1 Myoplex 1 Precision Protein 1.5 tbsp Udo's Meal B2 (creatine) 1 Precision Protein 3 eggs 1.5 cup brown rice Meal C (Stack C) 7 oz. Chx breast 1.5 cup brown rice Meal D 1 Myoplex 2 cups popcorn 1 tbsp. Udo's Meal E 7 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2 Precision Protein 1.5 tbsp Udo's Daily total 3,000 Calories 300 100 198 598 100 225 327 652 245 327 572 300 62 132 494 245 50 295 200 198 398 3,009 300 Protein (g) 42 20 0 62 20 18 6 44 56 6 62 42 2 0 44 56 2 58 40 0 40 310
150 lbs.
Non-Weight Training Days (20x bodyweight, 40%-30%-30%)
225 Carbs (g) 25 2 0 27 2 3 69 74 0 69 69 25 14 0 39 0 5 5 4 0 4 218 100 Fat (g) 2 1 21 24 1 15 3 19 7 3 10 2 0 14 16 7 1 8 2 21 23 100
Daily total
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
216
E l l i s
My New Program
150 lbs.
Cardio Training Days (10x bodyweight, 45%-40%-15%)
140 Carbs (g) 0 1 21 22 0 46 46 0 46 46 0 1 14 15 0 8 8 0 1 0 1 138 23 Fat (g) 0 1 0 1 0 2 2 4 2 6 0 1 1 2 5 2 7 0 1 7 8 26
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
217
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My New Program
Mass Diet
Weight Training Days (20x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1.5 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 6 oz. Chx breast 1.5 cup brown rice Meal D 2 Precision Protein 3 eggs Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 3 Precision Protein 2 tbsp Udo's 3,200 Calories 300 198 498 300 100 132 400 932 210 327 537 200 225 425 210 50 260 300 264 564 3,216 320 Protein (g) 42 0 42 42 20 0 0 62 48 6 54 40 18 58 48 2 50 60 0 60 326 240 Carbs (g) 25 0 25 25 2 0 100 127 0 69 69 4 3 7 0 5 5 6 0 6 239 107 Fat (g) 2 21 23 2 1 14 0 17 6 3 9 2 15 17 6 1 7 3 28 31 104 Daily Goal Meal A (Stack A) 1 Myoplex 1 Precision Protein 1.5 tbsp Udo's Meal B2 (creatine) 1 Precision Protein 4 eggs 1.5 cup brown rice Meal C (Stack C) 7 oz. Chx breast 1.5 cup brown rice Meal D 1 Myoplex 4 rice cakes 1 tbsp. Udo's Meal E 7 oz. Chx breast 1 cup of veggies Meal F (Stack D) 2.5 Precision Protein 1.5 tbsp Udo's Daily total 3,200 Calories 300 100 198 598 100 300 327 727 245 327 572 300 140 132 572 245 50 295 250 198 448 3,212 320 Protein (g) 42 20 0 62 20 24 6 50 56 6 62 42 4 0 46 56 2 58 50 0 50 328
160 lbs.
Non-Weight Training Days (20x bodyweight, 40%-30%-30%)
240 Carbs (g) 25 2 0 27 2 4 69 75 0 69 69 25 28 0 53 0 5 5 5 0 5 234 107 Fat (g) 2 1 21 24 1 20 3 24 7 3 10 2 0 14 16 7 1 8 3 21 24 106
Daily total
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
218
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160 lbs.
Cardio Training Days (10x bodyweight, 45%-40%-15%)
27 Fat (g) 0 1 1 2 4 3 7 0 2 2 0 1 1 2 4 2 6 0 1 7 8 27 Daily Goal Meal A (Stack A) 1 soy protein 1/2 Precision Protein 2 rice cakes Meal B (Stack B) 4 oz. Chx breast 1.5 cup brown rice Meal C (Stack C) 2 egg whites 1 cup of brown rice Meal D 1 Soy protein 1/2 Precision Protein 2 rice cakes Meal E 5 oz. Chx breast 1.5 cup of veggies Meal F (Stack D) 1 soy protein 1/2 Precision Protein 1/2 tbsp Udo's Daily total 1,500 Calories 60 50 70 180 140 327 467 32 218 250 60 50 70 180 175 75 250 60 50 66 176 1,503
25 Fat (g) 0 1 1 2 4 3 7 0 2 2 0 1 1 2 5 2 7 0 1 7 8 28
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
219
E l l i s
My New Program
Mass Diet
Weight Training Days (20x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 2 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 7 oz. Chx breast 1.5 cup brown rice Meal D 2 Precision Protein 4 eggs Meal E 6 oz. Chx breast 1 cup of veggies Meal F (Stack D) 3 Precision Protein 2 tbsp Udo's 3,400 Calories 300 264 564 300 100 132 400 932 245 327 572 200 300 500 210 50 260 300 264 564 340 Protein (g) 42 0 42 42 20 0 0 62 56 6 62 40 24 64 48 2 50 60 0 60 255 Carbs (g) 25 0 25 25 2 0 100 127 0 69 69 4 4 8 0 5 5 6 0 6 113 Fat (g) 2 28 30 2 1 14 0 17 7 3 10 2 20 22 6 1 7 3 28 31 Daily Goal Meal A (Stack A) 1 Myoplex 1 Precision Protein 1.5 tbsp Udo's Meal B2 (creatine) 1 Precision Protein 4 eggs 1.5 cup brown rice Meal C (Stack C) 7 oz. Chx breast 1.5 cup brown rice Meal D 1 Myoplex 3 rice cakes 1 tbsp. Udo's Meal E 7 oz. Chx breast 1/2 cup of rice 1 cup of veggies Meal F (Stack D) 3 Precision Protein 2 tbsp Udo's Daily total 3,400 Calories 300 100 198 598 100 300 327 727 245 327 572 300 105 132 537 245 109 50 404 300 264 564 3,402 340 Protein (g) 42 20 0 62 20 24 6 50 56 6 62 42 3 0 45 56 2 2 60 60 0 60 339
170 lbs.
Non-Weight Training Days (20x bodyweight, 40%-30%-30%)
255 Carbs (g) 25 2 0 27 2 4 69 75 0 69 69 25 21 0 46 0 23 5 28 6 0 6 251 113 Fat (g) 2 1 21 24 1 20 3 24 7 3 10 2 0 14 16 7 1 1 9 3 28 31 114
Daily total
3,392
340
240
117
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
220
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170 lbs.
Cardio Training Days (10x bodyweight, 45%-40%-15%)
28 Fat (g) 0 1 0 1 4 3 7 0 3 3 0 1 1 2 4 1 5 0 1 7 8 26 Daily Goal Meal A (Stack A) 1 soy protein 1 Precision Protein 2 rice cakes Meal B (Stack B) 4 oz. Chx breast 1.5 cup brown rice Meal C (Stack C) 2 egg whites 1 cup of brown rice Meal D 1 Soy protein 1 Precision Protein 2 rice cakes Meal E 4 oz. Chx breast 1.5 cup of veggies Meal F (Stack D) 1 soy protein 1/2 Precision Protein 1/2 tbsp Udo's Daily total 1,600 Calories 60 100 70 230 140 327 467 32 218 250 60 100 70 230 140 75 215 60 50 66 176 1,568
27 Fat (g) 0 1 1 2 4 3 7 0 2 2 0 1 1 2 4 2 6 0 1 7 8 27
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
221
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Mass Diet
Weight Training Days (20x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 2 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 8 oz. Chx breast 1.5 cup brown rice Meal D 2 Precision Protein 3 Rice cakes 4 eggs Meal E 8 oz. Chx breast 1 cup of veggies Meal F (Stack D) 3 Precision Protein 2 tbsp Udo's 3,600 Calories 300 264 564 300 100 132 400 932 280 327 607 200 105 300 605 280 50 330 300 264 564 3,602 360 Protein (g) 42 0 42 42 20 0 0 62 64 6 70 40 3 24 67 64 2 66 60 0 60 367 270 Carbs (g) 25 0 25 25 2 0 100 127 0 69 69 4 21 4 29 0 5 5 6 0 6 261 120 Fat (g) 2 28 30 2 1 14 0 17 8 3 11 2 0 20 22 8 1 9 3 28 31 120 Daily Goal Meal A (Stack A) 1 Myoplex 1 Precision Protein 2 tbsp Udo's Meal B2 (creatine) 1 Precision Protein 4 eggs 1.5 cup brown rice Meal C (Stack C) 8 oz. Chx breast 1 cup brown rice Meal D 1 Myoplex 4 rice cakes 1 tbsp. Udo's Meal E 8 oz. Chx breast 1 cup of rice 1 cup of veggies Meal F (Stack D) 3 Precision Protein 2 tbsp Udo's Daily total 3,600 Calories 300 100 264 664 100 300 327 727 280 218 498 300 140 132 572 280 218 50 548 300 264 564 3,573 360 Protein (g) 42 20 0 62 20 24 6 50 64 4 68 42 4 0 46 64 4 2 70 60 0 60 356
180 lbs.
Non-Weight Training Days (20x bodyweight, 40%-30%-30%)
270 Carbs (g) 25 2 0 27 2 4 69 75 0 46 46 25 28 0 53 0 46 5 51 6 0 6 258 120 Fat (g) 2 1 28 31 1 20 3 24 8 2 10 2 0 14 16 8 2 1 11 3 28 31 123
Daily total
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
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180 lbs.
Cardio Training Days (10x bodyweight, 45%-40%-15%)
Daily Goal Meal A (Stack A) 1 soy protein 1 Precision Protein 2 cups of popcorn Meal B (Stack B) 4 oz. Chx breast 1.5 cup brown rice Meal C (Stack C) 3 egg whites 1.5 cup brown rice Meal D 1 Soy protein 1 Precision Protein 2 rice cakes Meal E 4 oz. Chx breast 1 cup of veggies Meal F (Stack D) 1 soy protein 1 Precision Protein 1/2 tbsp Udo's Daily total 1,700 Calories 60 100 62 222 140 327 467 48 327 375 60 100 70 230 140 50 190 60 100 66 226 1,710 191 Protein (g) 15 20 2 37 32 6 38 9 6 15 15 20 2 37 32 2 34 15 20 0 35 196 170 Carbs (g) 0 2 12 14 0 69 69 0 69 69 0 2 14 16 0 5 5 0 2 0 2 175 28 Fat (g) 0 1 0 1 4 3 7 0 3 3 0 1 1 2 4 1 5 0 1 7 8 26
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
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Mass Diet
Weight Training Days (20x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 2 rice cakes 2 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 Precision Protein 1 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 8 oz. Chx breast 1.5 cup brown rice Meal D 2 Precision Protein 3 Rice cakes 4 eggs Meal E 8 oz. Chx breast 1/2 cup of lentils 1 cup of veggies Meal F (Stack D) 3 Precision Protein 2 tbsp Udo's Daily total 3,800 Calories 300 70 264 634 300 100 132 400 932 280 327 607 200 105 300 605 280 115 50 445 300 264 564 3,787 380 Protein (g) 42 2 0 44 42 20 0 0 62 64 6 70 40 3 24 67 64 9 2 75 60 0 60 378 285 Carbs (g) 25 14 0 39 25 2 0 100 127 0 69 69 4 21 4 29 0 20 5 25 6 0 6 295 127 Fat (g) 2 0 28 30 2 1 14 0 17 8 3 11 2 0 20 22 8 1 1 10 3 28 31 121
Daily Goal Meal A (Stack A) 1 Myoplex 1 Precision Protein 2 tbsp Udo's Meal B2 (creatine) 1 Precision Protein 4 eggs 1.5 cup brown rice Meal C (Stack C) 8 oz. Chx breast 1 cup brown rice Meal D 1 Myoplex 1 Precision Protein 4 rice cakes 1 tbsp. Udo's Meal E 8 oz. Chx breast 1.5 cup brown rice 1 cup of veggies Meal F (Stack D) 3 Precision Protein 2 tbsp Udo's Daily total 3,800 Calories 300 100 264 664 100 300 327 727 280 218 498 300 100 140 132 672 280 327 50 657 300 264 564 3,782 380 Protein (g) 42 20 0 62 20 24 6 50 64 4 68 42 20 4 0 66 64 6 2 72 60 0 60 378
190 lbs.
Non-Weight Training Days (20x bodyweight, 40%-30%-30%)
285 Carbs (g) 25 2 0 27 2 4 69 75 0 46 46 25 2 28 0 55 0 69 5 74 6 0 6 283 127 Fat (g) 2 1 28 31 1 20 3 24 8 2 10 2 1 0 14 17 8 3 1 12 3 28 31 125
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
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My New Program
190 lbs.
Cardio Training Days (10x bodyweight, 45%-40%-15%)
30 Fat (g) 0 1 0 1 4 3 7 0 3 3 0 1 7 0 8 4 2 6 0 1 7 8 33
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
225
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My New Program
Mass Diet
Weight Training Days (20x bodyweight, 40%-30%-30%)
Daily Goal Meal A (Stack A) 1 Myoplex 1 Precision Protein 2 rice cakes 2 tbsp Udo's Meal B (Stack B) 1 Myoplex 1 Precision Protein 2 tbsp Udo's 1 Ultra Fuel Meal C (Stack C) 8 oz. Chx breast 1.5 cup brown rice Meal D 2 Precision Protein 4 rice cakes 4 eggs Meal E 8 oz. Chx breast 1/2 cup of lentils 1 cup of veggies Meal F (Stack D) 3 Precision Protein 2 tbsp Udo's Daily total 4,000 Calories 300 100 70 264 734 300 100 264 400 1,064 280 327 607 200 140 300 640 280 115 50 445 300 264 564 4,054 400 Protein (g) 42 20 2 0 64 42 20 0 0 62 64 6 70 40 4 24 68 64 9 2 75 60 0 60 399 300 Carbs (g) 25 2 14 0 41 25 2 0 100 127 0 69 69 4 28 4 36 0 20 5 25 6 0 6 304 133 Fat (g) 2 1 0 28 31 2 1 28 0 31 8 3 11 2 0 20 22 8 1 1 10 3 28 31 136 Daily Goal Meal A (Stack A) 1 Myoplex 1 Precision Protein 2 tbsp Udo's Meal B2 (creatine) 2 Precision Protein 4 eggs 1.5 cup brown rice Meal C (Stack C) 8 oz. Chx breast 1.5 cup brown rice Meal D 1 Myoplex 1 Precision Protein 4 rice cakes 1 tbsp Udo's Meal E 8 oz. Chx breast 1.5 cup brown rice 1 cup of veggies Meal F (Stack D) 3 Precision Protein 2 tbsp Udo's 4,000 Calories 300 100 264 664 200 300 327 827 280 327 607 300 100 140 132 672 280 327 50 657 300 264 564 3,991 400 Protein (g) 42 20 0 62 40 24 6 70 64 6 70 42 20 4 0 66 64 6 2 72 60 0 60 400
200 lbs.
Non-Weight Training Days (20x bodyweight, 40%-30%-30%)
300 Carbs (g) 25 2 0 27 4 4 69 77 0 69 69 25 2 28 0 55 0 69 5 74 6 0 6 308 133 Fat (g) 2 1 28 31 2 20 3 25 8 3 11 2 1 0 14 17 8 3 1 12 3 28 31 127
Daily total
Stack A
Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (20 mg)
Stack B
Phosphagen HP (1 serving) Glutamine (1 tsp.) Vitamin C (1,000 mg) Vandyl Sulfate (40 mg) Ultra Fuel
Stack C
Multi vitamin
Stack D
Glutamine (1 tsp.) Vitamin C (1,000 mg)
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200 lbs.
Cardio Training Days (10x bodyweight, 45%-40%-15%)
32 Fat (g) 0 1 0 1 4 3 7 0 3 3 0 1 0 7 8 4 2 6 0 1 7 8 33
Stack A
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Stack B
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg) Chromium Piccolinate (200mcg)
Stack C
Multi vitamin
Stack D
Betagen (1 scoop) Glutamine (1 tsp.) Vitamin C (1,000 mg)
Thermo Stack
200 mg Caffeine (Vivarin) 25 mg ephedrine 300 mg aspirin
227
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228
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My New Program
% %
% %
% %
% %
% %
% %
% %
% %
% %
% %
% %
% %
% %
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My New Program
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Points to remember:
Keep your workouts under 75 minutes Drink your Post-workout stack (stack B) immediately after your workout. Eat a very large meal within 1 hour after your workout Eat every 3 hours Eat your last meal 30 minutes before bed Drink at least _____ oz of water per day
Notes:
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E l l i s
My New Program
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Points to remember:
Drink your Post-workout stack (stack B) immediately after your workout Eat moderate meal within 1 hour after your workout Eat every 3 hours No food 8-10 hours before cardio Eat your last meal 30 minutes before bed Drink at least ______ oz of water per day
Notes:
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Creatine: Phosphagen Phosphagen HP Other brand MRP's Myoplex Plus Myoplex Lite Myoplex Mass Met-Rx Lean Body MRP 44 Protein Powder Designer Protein Precision Protein Neo-Elite Whey VP2 Osmo Whey ProPlex Prolab Vege Fuel EFA's Udo's Choice EAS' EFA Flaxseed Oil Borage Safflower Oil
Glutamine EAS GKG EAS Cytovol SuperGlu Osmo HMB EAS HMB EAS Betagen Mass Action Carbs Ultra Fuel (pwdr) Ultra Fuel (liquid) Vitamin/Minerals Vitamin C Multi (no iron) NAC Vandyl Sulfate EAS V2G Performance Enhancers Ultimate Orange Neurogain St. John's Wort
Prohormones Substrate Solution's Diol Stack Andro-6 DHEA Fat Burners Ripped Fuel SoCal Ultratherm Substrate's Andro Heat Diet Fuel Hydroxycut Ephedrine Vivarin Aspirin L-Tyrosine Yohimbine HCA (Citrimax) Phen-free Chromium Piccolinate Misc. Glycerol Glucosamine Tribulus terrestris Coenzyme Q-10
Carbs:
Veggies:
232
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Creatine: Phosphagen Phosphagen HP Other brand MRP's Myoplex Plus Myoplex Lite Myoplex Mass Met-Rx Lean Body MRP 44 Protein Powder Designer Protein Precision Protein Neo-Elite Whey VP2 Osmo Whey ProPlex Prolab Vege Fuel EFA's Udo's Choice EAS' EFA Flaxseed Oil Borage Safflower Oil
Glutamine EAS GKG EAS Cytovol SuperGlu Osmo HMB EAS HMB EAS Betagen Mass Action Carbs Ultra Fuel (pwdr) Ultra Fuel (liquid) Vitamin/Minerals Vitamin C Multi (no iron) NAC Vandyl Sulfate EAS V2G Performance Enhancers Ultimate Orange Neurogain St. John's Wort
Prohormones Substrate Solution's Diol Stack Andro-6 DHEA Fat Burners Ripped Fuel SoCal Ultratherm Substrate's Andro Heat Diet Fuel Hydroxycut Ephedrine Vivarin Aspirin L-Tyrosine Yohimbine HCA Phen-free Chromium Piccolinate Misc. Glycerol Glucosamine Tribulus terrestris
Carbs:
Veggies:
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Appendix
234
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Appendix
Which program should I use? Your original program, or your current cycling program? It depends on your goals. If you want to gain the most amount of weight possible in the shortest amount of time, then the original program will help you more than cycling. However, if you are concerned about gaining too much bodyfat, then you should use the cycling program. It will help you to gain muscle, while keeping your bodyfat low. If you are thin but have a high bodyfat percentage, you should use the cycling program because my original program may cause you to gain too much bodyfat.
Once I reach my goal, do I have to keep eating a high calorie diet and working out? Do I still need to take the supplements? Once you reach your goal, you cannot stop training. Just because you've gained more weight does not mean that your body wants to be at that weight. Remember, if you have a fast metabolism, your body naturally wants to be thin, so you will constantly have to battle against that. If you stop eating enough calories or working out you will revert back to your previous condition. Working out for maintenance can be less demanding than working out to get stronger, but you still must train. Period. The frequency of your sessions will be determined by your body and your metabolism. You can cut out the protein powders and MRP's as long as you get your protein requirements from other foods. If you can get enough protein in your diet without them, then you don't need them at all. They are a convenience. The vitamins, minerals, glutamine and EFA's should be taken indefinitely. These are general health supplements. Do you recommend using weight gainer powders? Normally no. In the past, most weight gainers consisted of just pure simple carbohydrates (sugar). They gave you a ton of calories, but they were empty calories which provided no muscle building properties. It would be like eating a lot of doughnuts. The only thing you would gain using those products was fat. To maximize your muscle gaining potential, your calories should consist not only of carbs, but fat and protein also. Remember, only protein builds muscle. Now, I believe that there are several companies that manufacture weight gainer powders with carbs and plenty of whey protein. These would be a better choice.
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237
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36 37
McNamara DJ. Dietary cholesterol and the optimal diet for reducing risk of atherosclerosis. Can J Cardiol 1995;11:123G-126G. Vorster HH, et al. Egg intake does not change plasma lipoprotein and coagulation profiles. Am J Clin Nut 1992;55:400-10. 38 Kaltenbach M. Is elevated cholesterol the cause of arteriosclerosis? Vericherungsmedizin 1995;47:112-6. 39 Baker LL, Criqui MH. High- and low-density lipoprotein cholesterol: correlates in an older population. Prev Med 1985;14:155-64. 40 Corti MC, et al. HDL cholesterol predicts coronary heart disease mortality in older persons. J Am Med Assoc 1995;274:539-44.
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I did your chest, shoulders, and tricep workout at the gym and when I was finished I didn't feel tired. You should not, this is not an aerobic or marathon session. Your goal is to work your muscles quickly and leave, not train until you absolutely cannot lift another weight. Remember, to get the full benefit of the workouts, you have got to go all out on the burnout set and supersets. Also, you should not be resting between those two sets. So after your fourth heavy set, you go immediately into the burnout set. Your only rest time is the time it takes to change the weight. Immediately after your burnout set, you perform your superset to failure.
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I am following your program and I have noticed that I have begun to urinate an awful lot. It seems I am going about every half an hour. Is this normal? Could it be that I may be getting to much protein? Your frequent urination is normal and caused by two things 1) you are drinking more water (like you should be) and 2) the increased protein consumption. Your kidneys are working to remove urea (the waste product of protein), from your bloodstream. You say you don't go to failure on every set. how close to failure do you go. I'm used to going to failure on most sets and think that I wont work the muscle enough. Since I train alone, I stop just short of failure on exercises that require a spotter. I know when I will not be able to do another rep so I stop there. If you train with someone or have a spotter, you can do the last rep, but that's it. Do not do any forced reps. Basically the spotter would be there to help you simply re-rack the weight. It is not necessary to train to failure to stimulate muscle growth. For muscle growth you only need to expose your muscles to stress it is not used to on a consistent basis. In other words lift heavier weight each workout and/or vary your time under tension (rep speed). I can measure, say, my suprailiac five times in a row and get five different measurements. Do you place the points of the caliper near the fingers or near the bottom of the fold flush against the skin? Is it extremely important to keep this record instead of just using a scale and a tape-measure? I usually take three measurements and then average them. Always place the caliper near the bottom of the fold, flush against your body. Try to pull the skin out as much as possible. It is necessary to record these measurements, because they gives you composition records instead of just girth increases or decreases. You use the caliper measurements in combination with your scale to determine if you are gaining muscle, gaining fat or losing muscle and losing fat. It's not an exact science so just be as consistent as you can.
How do you drink the Myoplex? I am trying to drink it, but I can't because it tastes too much like powder, and it's too thick. I found that Myoplex is very thick also. Kinda like cake batter. I always drink it with about 32oz of water. It will have the consistency of chocolate milk. This way I can down it very quickly. Just keep adding water until you can drink the whole thing fast. You say that we should be using a multi-vitamin that contains no iron. What is the reason for this? Grown men do not need additional iron. We get enough from our food. Men and postmenopausal women should never take iron supplements unless they have iron-deficiency anemia, which is only diagnosed by blood tests. The body has no way to eliminate excess iron except through blood loss. Women who menstruate are protected from iron overload, obviously. Iron is also an oxidizing agent that can cause damage to the heart and arteries, and is a major risk factor in arteriosclerosis.
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Appendix
Week-at-a-glance (Mass)
Time
12 am 1 am 2 am 3 am 4 am 5 am 6 am 7 am 8 am 9 am 10 am 11 am 12 pm 1 pm 2 pm 3 pm 4 pm 5 pm 6 pm 7 pm 8 pm 9 pm 10 pm 11 pm Meal F, Stack D Meal F, Stack D Meal F, Stack D Meal F, Stack D Meal F, Stack D Meal F, Stack D Meal E Meal E Meal E Meal E Meal E Meal E Meal E Meal C, Stack C Meal C, Stack C Meal C, Stack C Meal C, Stack C Meal C, Stack C Meal C, Stack C Meal D Meal D Meal D Meal D Meal D Meal D Meal D Meal A, Stack A Gym (session 1) Stack B immediately Meal B (within 1 hr.) Meal B2, Stack B2 Meal A, Stack A Meal A, Stack A Gym (session 2) Stack B immediately Meal B (within 1 hr.) Meal B2, Stack B2 Meal A, Stack A Meal A, Stack A Gym (session 3) Stack B immediately Meal B (within 1 hr.) Meal B2, Stack B2 Meal A, Stack A
AM WKT
Wednesday Thursday Friday Saturday Sunday
Monday
Tuesday
Meal A, Stack A
Meal C, Stack C
Meal F, Stack D
Points to remember:
Keep your workouts under 75 minutes Drink your Post-workout stack (stack B) immediately after your workout. Eat a very large meal within 1 hour after your workout Eat every 3 hours Eat your last meal 30 minutes before bed Drink at least 128 oz of water per day
Notes:
242
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Week-at-a-glance (Mass)
Time
12 am 1 am 2 am 3 am 4 am 5 am 6 am 7 am 8 am 9 am 10 am 11 am 12 pm 1 pm 2 pm 3 pm 4 pm 5 pm 6 pm 7 pm 8 pm 9 pm 10 pm 11 pm Meal F, Stack D Meal F, Stack D Meal F, Stack D Meal F, Stack D Meal F, Stack D Meal F, Stack D Meal A, Stack A Gym (session 1) Stack B immediately Meal B Meal E Meal B2, Stack B2 Meal A, Stack A Gym (session 2) Stack B immediately Meal B Meal E Meal B2, Stack B2 Meal A, Stack A Gym (session 3) Stack B immediately Meal B Meal E Meal E Meal B2, Stack B2 Meal E, Meal D Meal E Meal D Meal E Meal D Meal D Meal D Meal C, Stack C Meal D Meal C, Stack C Meal D Meal C, Stack C Meal C, Stack C Meal A, Stack A Meal C, Stack C Meal A, Stack A Meal C, Stack C Meal A, Stack A
PM WKT
Wednesday Thursday Friday Saturday Sunday
Monday
Tuesday
Meal A, Stack A
Meal C, Stack C
Meal F, Stack D
Points to remember:
Keep your workouts under 75 minutes Drink your Post-workout stack (stack B) immediately after your workout. Eat a very large meal within 1 hour after your workout Eat every 3 hours Eat your last meal 30 minutes before bed Drink at least 128 oz of water per day
Notes:
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Appendix
AM WKT
Wednesday Thursday Friday Saturday Sunday
Monday
Tuesday
Meal A, Stack A
Meal C, Stack B2
Meal D, Stack C
Meal F, Stack D
Points to remember:
Keep your workouts under 75 minutes Drink your Post-workout stack (stack B) immediately after your workout Eat every 3 hours No food 8-10 hours before cardio Eat your last meal 30 minutes before bed Drink at least 128 oz of water per day
Notes:
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PM WKT
Wednesday Thursday Friday Saturday Sunday
Monday
Tuesday
Meal A, Stack A
Meal C, Stack B2
Meal D, Stack C
Meal F, Stack D
Points to remember:
Keep your workouts under 75 minutes Drink your Post-workout stack (stack B) immediately after your workout Eat every 3 hours No food 8-10 hours before cardio Eat your last meal 30 minutes before bed Drink at least 128 oz of water per day
Notes:
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Exercise guidelines: 2 warm-up sets (8 reps) 4 work sets (6-8 reps, 4-6 reps, 2-4 reps and 1-2 reps) 1 burn-out set using first weight (6-12 reps) 1 superset to positive failure (8-12 reps) Sets 1 2 3 4
reps/weight reps/weight reps/weight reps/weight
Burnout
reps/weight
Superset
reps/weight
Decline Board Twisting Sit-ups Session 2 (Legs) Deadlifts Calve Raises (strip sets to failure) Reverse Crunches Session 3 (Back, bicep) Bent-Over Rows (reverse grip, to failure) Cable Rows (superset to failure) Lat-Pulldowns (to failure) Incline Dumbell Curls Standing Dumbell Curls (multiple supersets) Decline Board Twisting Sit-ups
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Week-at-a-glance
Time
12 am 1 am 2 am 3 am 4 am 5 am 6 am 7 am 8 am 9 am 10 am 11 am 12 pm 1 pm 2 pm 3 pm 4 pm 5 pm 6 pm 7 pm 8 pm 9 pm 10 pm 11 pm
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Points to remember:
Notes:
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